Upper Body - Bands…

*Back off intensity - lack of sleep/recovery 

🎯 Target HR

•  Upper Body - Bands…: 105–115
• Max: ≤135–140 (tighten ceiling today)

🧠 SKILL (Keep — but lighter)

• Planche Lean — 2 × 15
• Stay RIR 3 (not 2) → this matters today

🔥 ARM PRE-LOAD (Trim volume)

Do only: 15 → 10 (skip the 20)

• Band Curl @ Black
• Band Pushdown @ Black

👉 REMOVE:

• Hammer curl + iso hold (too stimulatory today)

🔴 TRX BLOCK (MAIN ADJUSTMENT) Push Ups & Row

2 rounds instead of 3

Reps:

• 10 → 8 (drop the 12s)

Tempo:

• 2s down, light pause (not hard squeeze)

👉 REMOVE ALL OF THIS TODAY:

• ❌ partials
• ❌ iso holds
• ❌ “hard squeeze” intent

Keep it smooth, not aggressive

➕ Band Low-to-High Fly / Pushdown Combo

• Do 1 round only - 15 reps
• No iso holds

🟡 DELTS FLOW (Keep but halve density)

• Do only 20 → 10 (skip the full wave)

🔴 BICEPS Bock

Band Reverse Curl - 1x15

Band Bayesian Curl - 1x15

🟣 EXTRAS

• Band Push-Ups - 1x20 (Purple)

AVG HR - 119 BPM

MAX HR - 146 BPM​