(Chest / Delts / Triceps emphasis)
1️⃣ Skill Block (Neural, Low Cost)
• Bent-Arm Planche
• Advanced Leans
• Sternum Pull-Ups x 5
2 rounds · RIR 2 · 60–90s
2️⃣ Lower Body (Quad Bias, Low HR Drift)
Hack Squat
• 2 × 8–5 @ 180 → 270
• 3-sec eccentric on first set
Seated Cable RDL
• 2 × 8 @ 160-200
• Slow eccentrics
3️⃣ Push (Primary Growth Work)
Hammer Guillotine Press
• 2 × 8–5 @ 270 → 305
• Last rep: 2–3s lockout squeeze & 3-sec eccentric
BTN Barbell Press
2 × 8-5 @ 103 → 123
• Elbows slightly forward, controlled depth
4️⃣ Secondary Push / Triceps
Machine Dip (Controlled)
• 2 × 8 @ 190-220
• Stop 1 rep shy of failure
💀 ARM CASH-OUT — Triceps Bias
Overhead Cable Triceps Extension
• 2 × 15 @ 70
• 3-sec stretch pause
• Last set: 20–30s loaded stretch
Rope Pushdown Drop Set
• 1 × 8 @ 100
→ drop × 2 → 80 → 60
🎯 HR allowed to spike here only.
Cash Out: Human Flag x 2
AVG HR - 110 BPM
MAX HR - 149 BPM
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