Rest: 60–90s
Target HR: Avg 122–130 | Max ≤165
🔹 SKILL
Planche Leans — 3 sets (RIR 2)
L-Sit — 2 sets
🔴 PUSH
Reverse Hammer Press
8-7-5 @ 270-270-270 (deeper on sets 2 & 3)
• Guillotine - 5 reps @ 230
(pause stretch)
SBO Upright Row
8-7-5 @ 85
Low-to-High Band Fly
2 x 12 (3 sec eccentric on last set)
🟢 QUADS
Pendulum Squat (Wave)
• 8-7-5 @ 90-50-50 (Deeper 2 & 3)
• 3 reps @ 20 (FULL ROM)
Hack Squat
8-7-5 @ 110 (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)
Kettlebell Curls - 3 × 10 @ 30
Machine Dip - 8-7-5 @ 210-220-240
Cash Out:
Band Curls - 1 x 15 (Black)
Band Reverse Curls - 1 x 15 (Black)
Weighted Pull Ups - 4 reps @ 70lbs - 1 RIR
SBO Delt Sweeps -1 x 5/5
@ 45 then 3 x 5/5 @ 25
AVG HR - 117 BPM
MAX HR - 147 BPM
* Average heart rate was probably closer to 126. Typical Fitbit misfire during my workout.
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