the “TOTAL” blueprint – week 7 day 1
2 sets:
- 8 tempo KB RDLs
- 10 rb single arm rows + 10 rb face pulls (band at chest height)
- 10 ohs
- 4 x 2: OHS @ 7/10 RPE
- 10 second hold before starting set
- 4 x 3 : front squat @ 8/10 RPE
- smooth/quality reps; conserve energy for deadlifts
- 6 x 3: deadlift @ 8/10 RPE
- touch and go. KEEP IT TIGHT!
3 sets — quality, not for time:
- 10 landmine bent over row (close grip)
- 8 staggered stance rdl (kb/db)
- 100-ft single arm farmers carry
