A1
Notes:Snatch Grip Romanian Deadlift
4 sets of 12/8/6/AMRAP. Build to a 6RM, then do a backdown set to the first set (12RM), and perform AMRAP. 3 second eccentric, 1 second pause in stretch. Complete Rest (3 min)
- 4 Sets
B1
Notes:Machine Row (Lats)
2 sets of 12/8. 3 second eccentric, 1 second pause in contraction. Complete Rest (3 min)
- 2 Sets
C1
Notes:Lying Leg Curl
3 sets of 8-10 reps. Partial Rest (90s)
- 3 Sets
D1
Notes:Rear Delt Row - Cables
3 sets of 12 - finish all sets with a double drop set, decreasing weight by 10% on each drop, and performing AMRAP. Partial Rest (90s)
- 3 Sets
E1
Notes:Spider Curl
3 sets of 6-8 reps. 2 second hold in peak contraction. Minimal Rest (0s)
- 3 Sets
Superset
E2
Notes:DB Preacher Curl
3 sets of AMRAP. Use same load as E1. Minimal Rest (0s)
- 3 Sets
E3
Notes:Spider Curl
3 sets of 5. Partial Range Isometrics. You’ll only be able to perform half range by this point using same load as E1. Get as high as you can and hold this contraction for 5 seconds. Partial Rest (2min)
- 3 Sets