the “TOTAL” blueprint – week 2 day 1 

2 sets:

  • 15 RB face pulls
  • 10 goblet squats (controlled descent)
  • :60 overhead hold (empty bar)

 

  • 3 x 5 : pause OHS (2 seconds in bottom) @ 6/10 RPE
  • 4 x 6: back squat @ 6/10 RPE *quality reps
  • 3 x 6: shoulder press
    • *2-second pause overhead each set

3 sets: heavier than last week