Tuesday 09/06

Written By brett townsend

PART A - Band Resisted Bench Press: 20X0

15-Minute Window

  • Build to working weight with 2–3 warm-up sets

  • Then perform 5 sets of 5 reps using 80% 3RM or RPE8

  • Rest 2:00 between sets.

PART B - Upper Body Superset

12-Minute Window

B1. 8 x Seated DB Shoulder Press

B2. 15-20s x 3 Position Paused Chin Up*

  • Rest 1:30 between sets

  • 1. Chin Over Bar 2. 90’ Bent Arm 3. Active Hang - Pause in each position for prescribed duration.

PART C - ACCESSORIES

AMRAP 9 Minutes

10 Bent Over, Supinated Grip, Barbell Rows
10 DB Front Rack Cyclist Squats
10 Half Kneeling, Plate, Overhead Side Bends (Per Side)

brett townsend
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Monday 08/06