A1
Notes:Military Press
2 Sets 6-8 Reps with 120s Rest Rest Pause Set on final set. Perform the first set with a 6-8RM, leaving 0-1 RIR. Perform the second set with the same weight, and go to failure again - Once you hit this point, rack the weight, take 15-20 seconds rest, then go again to failure
- 2 Sets
B1
Notes:Cable Lying Y Raise
2 Sets 10-12 Reps with 90s Rest Drop set on both sets. Decrease weight by roughly 20-30% for AMRAP.
- 2 Sets
C1
Notes:Hack Lift
2 Sets 6-8 Reps with 120s Rest Performed as Cluster set. Use a 6RM, perform as many sets of 2 as possible, resting only 15 seconds between sets - That counts as 1 cluster set. Perform 2 cluster sets like this
- 2 Sets
D1
Notes:Nordic Curl
2 Sets 6-8 Reps with 90s Rest Use as much assistance as required to get full ROM.
- 2 Sets
E1
Notes:Bulgarian Split Squat
2 Sets 10-12 Reps with 90s Rest 2 second pause in the bottom of each rep. Drop set on the LAST set only, decreasing weight by roughly 20-30% for AMRAP. Take roughly 30-60s between sides.
- 2 Sets