Rest: 60–90s
Target HR: Avg 122–130 | Max ≤165
🔹 SKILL
Planche Leans — 3 sets (RIR 2)
L-Sit — 2 sets
🔴 PUSH
Guillotine Hammer Press
8-7-5 @ 280-250-230
• Reverse Grip - 3 reps @ 290
(pause stretch)
Low-to-High Cable Fly
2 x 13 @ 50 then, 1 x 12 @ 40 (2 sec eccentric)
Military Press
8-5-1 @ 95-115-125
🟢 QUADS
Pendulum Squat (Wave)
20 × 8
30 × 7
50 × 5
• 4 reps @ 60
Hack Squat
8-7-5 @ 90 (3s eccentric last set)
🟣 CALVES
Standing Calf Raise
2 × 12 @ 270
(4s stretch)
🟡 DELTS
Machine Lateral Raise
3 × 15 @ 15 (Slight lean forward)
🔵 ARMS (MED)
Bayesian Cable Curl - 2 × 12 @ 50 (turn pinkie up last set) then, 1 x 8 @ 40 - 3 sec eccentric &1 sec squeeze at top
Overhead Cable Triceps Extension
2 × 12 @ 100
AVG HR - 125 BPM
MAX HR - 149 BPM
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