Rest: 60–90s
🔹 SKILL
• Planche Leans — 3 sets (RIR 2)
• L-Sit — 2 sets
🔴 PUSH — PRIMARY (ADD TOP SET)
Reverse Hammer Press
• Top Set: 5 reps @ ~290 🔥 (+5–8%)
• Back-off:
• 8-7-5 @ 270-270-270
• Guillotine Stretch:
• 5 reps @ 230 (deep + pause)
👉 Goal: Neural load → then density
SBO Upright Row
• 8-7-5 @ 85
• Last set: 3-sec eccentric
Low-to-High DB Fly @ 20
• 2 × 12
• Last set: 4-sec eccentric + stretch hold
- 🟢 QUADS — PRIMARY
Pendulum Squat (Wave)
• Top Set: 5 reps @ ~100🔥
• Back-off:
• 8-7-5 @ 90-50-50 (deep ROM)
Hack Squat
• Top Set: 5 reps @ ~130–140 🔥
• Back-off:
• 8-7-5 @ 110
• Last set: 3-sec eccentric
🟣 CALVES
• Standing Calf Raise
• 2 × 12 @ 270
• 4-sec stretch (unchanged)
🟡 DELTS - Slight Lean Forward
• Machine Lateral Raise
• 2 × 12 @ 15
• + partials at end (10 reps)
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