the “TOTAL” blueprint – week 5 day 1

2 sets:

  • 10 banded good mornings
  • 10 squat w/plate press out
  • 10 shoulder press (empty/light) + :30 overhead hold on last rep
  • 3 x 3: pause OHS @ 6/10 RPE
    • 2-second pause in bottom; “perfect” position
  • 3 x 5: front squat @ 6/10 RPE
    • smooth/quality reps; leave plenty for the deadlift
  • 5 x 4: deadlift @ 7/10 RPE
    • controlled descent + fast lockout
    • heavier than last weeks sets of 5

3 sets — quality, not for time:

  • 10 kb gorills rows
  • 10 weighted good mornings (barbell) or KB rdl
  • 50-ft single arm farmers carry