Compete · Train
Compete · 60 min
*4:00 Warm Up -12min | Strict Press- E2MOM x 6 Sets 2 Strict Press, building to a Heavy 2 @ 85-90% of 1RM
-10min | Strength Accessory- 3 Sets 8 Weighted Chin-Up 12 Chest Supported DB Row *Rest :60
Heavy strict press double — brace the midline, no leg drive. Build only if the bar speed stays fast.
No results yet — be the first on the board today.
Train · 60 min
-16min | Strength Accessory- Every 4:00 x 4 Sets 8 Barbell Hip Thrust 7-8RPE 10 Single Leg DB RDL ES 15 Weighted Sit-Up *3:00 Set Up
Posterior chain and midline — RPE 7-8, own the hip thrust lockout and keep the single-leg RDL slow.
No results yet — be the first on the board today.
Compete · 60 min
-12min | Pump- 3 Sets 40 on 20 off DB Bicep Curl Banded OH Tricep Extension 3 Sets 40 on 20 off DB Lateral Raise Push-Up
Pure upper pump to finish the week — chase the burn, control the tempo, no cheating the tricep extensions.
No results yet — be the first on the board today.