the “TOTAL” blueprint – week 6 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

 

  • 4 x 3: OHS @ 7/10 RPE
    • stable lockout + smooth reps
  • 4 x 4 : front squat @ 7/10 RPE
    • smooth/quality reps; leave 2-3 reps in the tank
  • 5 x 3: deadlift @ 7/10 RPE
    • reset each rep,  do NOT touch and go
    • focus on creating tension each rep

3 sets — quality, not for time:

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