Day 1 – Posterior Chain

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 between sets, 30s between each arm)

  • 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

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