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| Wk1-D2 | Exercise | Sets | Reps | Time | RPE | Weight | Tempo | Rest | Video |
|---|---|---|---|---|---|---|---|---|---|
| Movement Prep | SMR Chest | 1 | 1 | 1min each side | 5 | n/a | Br NGSE | 0sec | |
| Movement Prep | Foam Roll Upper Back | 1 | 1 | 1min each side | 5 | n/a | Br NGSE | 0sec | |
| Strength SS1 | Tempo BB Bench Press | 1-5 | 3-5 | n/a | 7 | 165-205# | Str 2-2-2-2 | 30sec | |
| Strength SS1 | Crab | 1-3 | 1-3 each side | n/a | 6 | BW | Controlled | 30sec |
Movement Prep
Exercise
SMR Chest
Sets
1
Reps
1
Time
1min each side
RPE
5
Weight
n/a
Tempo
Br NGSE
Rest
0sec
Strength SS1
Exercise
Foam Roll Upper Back
Sets
1
Reps
1
Time
n/a
RPE
5
Weight
n/a
Tempo
Br NGSE
Rest
0sec
Strength SS1
Exercise
Tempo BB Bench
Sets
1-5
Reps
3-5
Time
n/a
RPE
7
Weight
165-205#
Tempo
Str 2-2-2-2
Rest
30sec
Strength SS1
Exercise
Crab
Sets
1-3
Reps
1-3 each side
Time
n/a
RPE
7
Weight
BW
Tempo
Controlled
Rest
30sec