Thursday – Aug 21, 2025

Thursday

A1) Eccentric pressing work.

6 sec. lower close grip bench press for 3 reps for 3 sets

use last weeks finishign weight for all working sets

warm up over 2 sets to it

A2) Eccentric pull work.

DB Row for 5 reps per side @ 6sec. lower per side for 3 sets

go heavier this week and hold it across all working sets

B1) Seated kb arnold press.

6 sec. lower for 5 reps x 3 sets

go heavier this week and hold it across all sets

B2) Supported Rows.

6 sec. lower for 5 reps x 3 sets

go heavier this week and hold it across all sets

B3) low angle banded hinged rows

x20reps x 3 sets

C) Sprint / Power Work.

:30 row for max wattage

rest 1:30

x5 rounds