A1
Notes:Chin Up
3 sets of 6-8 reps, 1 backdown set of AMRAP (4 total sets) Partial Rest (2 mins) 1-2 RIR on All Sets, including the backdown set. Decrease weight by 20% for AMRAP set
- 3 Sets
B1
Notes:Military Press
3 sets of 6-8 reps, 1 backdown set of AMRAP (4 total sets) Partial Rest (2 mins) 1-2 RIR on All Sets, including the backdown set. Decrease weight by 20% for AMRAP set
- 3 Sets
C1
Notes:Cable Crucifix Raise
3 sets of 8-10 reps Minimal Rest 1-2 RIR on all sets
- 3 Sets
Superset
C2
Notes:Cable Y Raise
3 sets of 8-10 reps Partial Rest (90s) Perform with same weight as previous exercise - simply spin around so you're facing away from the cable station, with cables crossed over behind you
- 0 Sets
D1
Notes:45 Degree Hyperextension
3 sets of 8-10 reps Partial Rest (2 mins) 2 second pause at the top of each rep. We're using this as a loading exercise today, so maintain a strict arch through your back and tilt the pelvis to stretch the hamstrings at the bottom.
- 3 Sets
E1
Notes:Bulgarian Split Squat
2 sets of 8-10 reps per side Partial Rest (60s) 1-2RIR on all sets
- 2 Sets