Exercise: | % or RPE | Sets | Reps | ||
CG Bench Press | 65% | 5 | 6 | ||
Equipment: | |||||
raw | |||||
2 board, fat bar (optional) | |||||
military press | Sets | Reps | |||
90 second RI | 4 | 8 | |||
Pull ups | Sets | Reps | |||
90 second RI | 4 | 8 | |||
incline db press | Sets | Reps | |||
90 second RI | 4 | 10 | |||
blast strap rows | Sets | Reps | |||
90 second RI | 3 | 12 | |||
shrugs | Sets | Reps | |||
90 second RI | 3 | 12 | |||
curls | Sets | Reps | |||
90 second RI | 4 | 10 | |||
YTWLs | Sets | Reps | |||
30-45 second RI | 4 | 10 | |||
Standing 0/90 External Rotation | 3×15-20 | ||||
30-45 second RI |