A.) Squats
Front Squat 7 x 1
Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavy singles, not to necessarily max out. All 7 sets should be at 85% or higher.
Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavy singles, not to necessarily max out. All 7 sets should be at 85% or higher.
B.) Pulls
EMOM x 10 minutes: Strict Pull-Ups
Pick reps you can maintain for all 10 sets consistently.
C.) Accessory
DB Single Arm Rows: 3 x 20/Side
Rest 90-120 seconds between sets. Heavy as possible.
D.) Band Shoulder Series: 4 sets for quality of,
Overhand Pull-Aparts x 10
Underhand Pull-Aparts x 10
Face Pull x 10
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