🔹 SKILL (PRIMING — NOT FATIGUE)
• Scap / Lever Holds — 3 sets (RIR 3)
🔴 PRIMARY PULL — HEAVY NEURAL
• ProTraining Row (Underhand)
→ 8-7-5 @ 300-320-330
→ Last set: 3-sec eccentric + 1-sec squeeze
• DB Incline Seal Row
→ 8-7-5 @ 75
→ Add controlled 3-sec eccentric last three reps
🟣 POSTERIOR — HEAVY HINGE
• LeverEdge RDL
→ 8-7-5 @ 330-380-430
→ Add controlled 2-sec eccentric ALL sets
🟤 POSTERIOR ACCESSORY — LENGTHENED RANGE
• 45° Extensions
→ 8-7-5 @ 100
→ Add: 3-sec eccentric + slight pause in stretch
🟢 SUPPORT — HOLD LOAD
• Rear Delt Fly — 3 x 12 @ 120-140-1404
• Standing Calf Raise — 8-7-5 @ 260
→ 3-sec deep stretch (perfect)
🟡 VERTICAL PULL
• Wide Grip Pull-Ups
→ 2 sets:
• Set 1: Gironda Pull Ups - 5 reps (1 RIR)
• Set 2: +45 lb weighted (6 reps)
🟠 ARMS
• Machine overhead extension - 1 x 12 @ 120lbs
❤️ HR
• Lift Avg HR: 118 BPM
• Max HR: 148 BPM
🚶♂️ FINISHER
• 10–15 min walk
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