2020.1 Week 11, Session 1

Exercise: % or RPE Sets Reps
Bench Press (raw) 77-78% 3 5
Equipment: 70% 1 6
None
CG bench press % or RPE Sets Reps
shoulder saver 85% 5 2
w/ 2sec pause
 
bent over rows Sets Reps
90 second RI 4 8
 
 
Neutral grip pulldowns Sets Reps
90 second RI 3 15
 
 
DB Rows Sets Reps
90 second RI 3 10/10
 
 
Rolling DB Extensions Sets Reps
90 second RI 4 10
 
Standing 0/90 External Rotation Sets Reps
30-45 second RI 4 10/10
 
YTWL Sets Reps
30-45 second RI 3 10 per