Monday, Mar. 15/10

http://www.stevesaville.com/

Check out the pod-cast about program design and an in-depth look at eliminating sugar in the diet!

Warm-up

Foam Rolling and Mobility work - focus on shoulder stability/mobility and posterior-chain work


Training


A1. Deadlift - 3, 2, 1, 3, 2, 1 - 31X1 - rest 2 mins
A2. Seated FacePull Row - 5, 5, 5, 5, 5, 5 - 2111 - rest 2 mins

A1 - progressively increase the load each set, the last 3 sets are heavier than the first 3 sets, set 1RM on last set
A2 - use a 10 RM load, focus on activation in the upperback

rest 5 mins

B1. Hammer Rows - 5, 5, 5, 5 - 2110 - 2110 - rest 15 secs
B2. Close-Grip Seated Rows (either neutral or supinated) - 10, 10, 10, AMRAP - 2111 - rest 90 secs

B1. 10 RM load
B2. 15 RM load