SKILL (LOW COST)
• Scap / Lever / Light Holds — 3 sets
PRIMARY PULL — PROGRESS LOAD
• ProTraining Row (Underhand) — 8-7-5 @ 295 - 3 sec eccentric last set
• Barbell High Pull (Snatch Grip) — 8-7-5 @ 135
POSTERIOR — PROGRESS LOAD
• Belt Squat RDL — 8-7-5 @ 200-220-230
• Add 2-sec pause at top on last 3 reps of last set
• 45° Extensions - 8-7-5 @ 90
SUPPORT — HOLD LOAD
• Rear Delt Fly — 3x12 @ 120
• Standing Calf Raise — 8-7-5 @ 260 (3 sec stretch)
VERTICAL / ARMS
• Weighted Pull-Ups — 1 set @ 55
- 7 reps (1 RIR)
• Triceps Isolation (Weighted Dips) — 1 set @ 115 - 7 reps (1 RIR)
Cash Out: Band Pull Aparts - 3 x 12 @ Purple
- TARGET HR: Avg 125–132 · Max ≤165
AVG HR - 125 BPM
MAX HR - 165 BPM
Finish
• 10-15 min easy walk after.
AVG HR - 118 BPM
MAX HR - 127 BPM
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