the “TOTAL” blueprint – week 6 day 3
2 sets:

  • 10 single arm row + 10 straight arm lat pull down (band on pull up bar)
  • 60 overhead bar bell hold (empty bar)
  • 10 front rack reverse lunges (empty bar)

5 x 5 : shoulder press @ 7/10 RPE

  • 10-second overhead hold after final rep of each set

6 sets @ 7/10 RPE:

  • 1 hang squat squat
  • 1 front squat
  • 1 jerk

3 rounds (16-min)

  • 80 double unders
  • 20 front squats (95/65)
  • 10 shoulder to overhead (95/65)