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WEDNESDAY
APRIL 7, 2021

BACK / TRAPS
​
-SS: STRAIGHT ARM LAT PULL DOWN X CABLE ROWS* - 3X10 @ RPE 6
*KEEP IT LIGHT - STILL A WARM UP / ACTIVATION MOVEMENTS

​-DEADLIFT* - 2X3 @ RPE 8-9
*INCREASE WEIGHT EACH SET

​-DEFCIT DEADLIFT* - 2X5 @ RPE 7
*2 INCH DEFICIT

​-SNATCH GRIP RDL - 3X8 @ RPE 7-8
-SS: CHEST SUPPORTED ROWS X SHRUGS** - 3X10 @ RPE 8
*ADD DOUBLE DROP SET X10 REPS - LAST SET ONLY
**INCREASE WEIGHT EACH SET

-SS: WG LAT PULL DOWN X UPRIGHT ROWS* - 3X15,12,10 @ RPE 8-9
*INCREASE WEIGHT EACH SET

-SS: CHIN UPS X BACK EXTENSION* - 3X10 @ RPE 8-9
*CHIN UPS CAN BE ASSISTED OR WEIGHTED IF POSSIBLE


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​AND  #PWRBLD
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  • Home
  • About
  • PWRBLD Membership
    • PWRBLD Account
  • Training
    • Level Up Program
    • Online Training
    • Personal Training
    • 1:1 Consultation
    • PowerTrainer eBook
  • Shop
    • PWRBLD & WHITNEY SP APPAREL
    • SLINGSHOT EQUIPMENT
  • Testimonials
  • Contact Me
  • Personal Training