SKILL (LOW COST)
• Planche Leans — 3 sets
• L-Sit / Core — 1–2 sets
(RIR 2 · stop fresh)
PRIMARY PUSH — PROGRESS LOAD
• Reverse Hammer Press — 8-7-5 @ 280
• Smith BTN Press — 8-7-5 @ 70
LOWER BODY — PROGRESS LOAD
• Leg Press — 8-7-5 @ 360
• Hack Squat Calf Raise — 8-7-5 @ 360*
*Superset
SUPPORT — HOLD LOAD @ 110
• Machine Chest Fly — 8-7-5
• Machine Lateral Raise — 12 @ 20
ARMS — MINIMUM EFFECTIVE DOSE
• Weighted Dip — 8-7-5 @ 90
• Weighted Chin Ups — 8-7-5 @ 45
Cash Out: Band Curl/Reverse Curl Superset - 8-7-5 @ Purple
TARGET HR: Avg 125–132 · Max ≤165
AVG HR - 117 BPM
MAX HR - 159 BPM
No comments:
Post a Comment