Thursday, September 9, 2021

Sep 3

A1. Seated & Banded Rows

20/18/15/AMRAP

A2. Front Shoulder Raises

20/18/15/AMRAP

** 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

20/18/15/AMRAP

RPE 8

B2. Banded & Weighted DB Curls

20/18/15/AMRAP

rest 1-2 min before Rows

C1. FFE Split Squat

20/18/15/AMRAP

rest 1-2 min between

C2. Single leg KB RDL

20/18/15/AMRAP

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.

Kevin Glass

Friday, September 10, 2021