the “TOTAL” blueprint – week 4 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 / side
- 10 db shoulder press (pause @ top of each rep) (light DB)
- 6 x 2: OHS @ 7/10 RPE
- “perfect” position; no missed reps
- 4 x 3: back squat @ 7.5/10 RPE
- 3 x 3 : shoulder press @ 9/10rpe
- increase weight each set, heavy set of 3 with good form
3 sets — quality, not for time:
- :30 barbell overhead hold @ 40-50% of max todays max
- 6 Bulgarian split squats / side
- 15 overhead lat raises
