SKILL (LOW COST)
• Scap / Lever / Light Holds — 2 sets
PRIMARY PULL — PROGRESS LOAD
• ProTraining Row (Underhand) — 8-7-5 @ 280
• Barbell High Pull (Snatch Grip) — 8-7-5 @ 125
POSTERIOR — PROGRESS LOAD
• 45° Back Extension — 8-7-5 @ 90
SUPPORT — HOLD LOAD
• Rear Delt Fly — 8-7-5 @ 120
• Leg Press Calf Raise — 8-7-5 @ 270 (3 sec stretch)
VERTICAL / ARMS
• Weighted Pull-Ups — 1 set @ 35
- 9 reps (1 RIR)
• Triceps Isolation (Weighted Dips) — 1 set @ 9 reps (1 RIR)
- TARGET HR: Avg 125–132 · Max ≤165
AVG HR - 115 BPM
MAX HR - 141 BPM
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