A1
Notes:Snatch Grip Deadlift
3 sets of 5. 5 second eccentric, touch and go reps. Use a constant load that has you leav-ing 3-4 RIR on all sets. Complete Rest (3min)
- 3 Sets
B1
Notes:Lat Pulldown
3 sets of 8. Partial Rest (2 min)
- 3 Sets
C1
Notes:T-Bar Row
2 sets of 10-12. Partial Rest (90s)
- 2 Sets
D1
Notes:Rear Delt Fly - Cables
3 sets of 12/10/10. Partial Rest(60s)
- 3 Sets
E1
Notes:Cable Curl - Hammer Grip
2 second pause in peak contraction on all reps. 3 sets of 12/10/10. Partial Rest(60s)
- 3 Sets
F1
Notes:Glute Ham Raise
3 sets of 15-20. Pause in the stretch position for 1 second. IF you’re unable to get more than 10 reps with bodyweight, use a dowel rod or similar for assistance. Partial Rest(90s)
- 3 Sets