the “TOTAL” blueprint – week 3 day 1

2 sets:

  • 10 single arm row + 10 straight arm lat pull down (band on pull up bar)
  • 8 tempo front foot elevated split squats *3 seconds down
  • 10 db shoulder press (pause @ top of each rep)
  • 5 x 3: OHS @ 6/10 RPE
    • *10-second overhead hold at start of each set (lock in)
  • 5 x 4: back squat @ 7/10 RPE
  • 5 x 4: shoulder press
    • *10-second overhead hold after final rep of each set

3 sets — quality, not for time:

  • 6 Bulgarian split squats / side
  • 10 bent over lat raises
  • 50-ft single arm OH KB carry