Thursday, September 2, 2021

A1. Seated & Banded Rows

20 reps x 4 sets

A2. Front Shoulder Raises

15 reps x 4 sets Palms Down

** If thumbs down pinches the joint too much and causes discomfort, shorten the height of the raise to pain free ROM

B1. Snatch Grip Pendlay Row

12 reps x 4 sets

RPE 8

B2. Banded & Weighted DB Curls

12 x 4

rest 1-2 min before Rows

C1. RNT Split Squat

15 each leg x 4 sets

CARRY A HEAVIER KB THIS WEEK IN GOBLET FASHION

C2. Single leg KB RDL

12 each leg x 4 sets

INCREASE WEIGHT THIS WEEK

C3. Weighted Glute Bridges with a Pause

20/18/20/AMRAP reps with a 2-3 sec pause on each rep.