T Nation

Ground Strength - A Brazilian Jiu Jitsu Strength & Conditioning log

I’ve been logging on/off on a different site in my native country for years but as the activity of said site has been declining steadily the past couple years, I decided to call it and go back to my roots.

T-Nation was the first site where I ever had a log and even though I kept it up to date over a periods of some 2 maybe 3 years I eventually just lost the interest in both logging but also strength training.

Back in my early 20’s it was all about body building but even though I was already an active Grappler at the time I wasn’t really committed enough to start delving into the whole performance aspect of strength training. Truth be told I don’t think I knew there was such a thing as training for performance and If I did I had no clue what that would look like.

As time went by grappling gradually became more important than body building which eventually lead to a transition from body building to strength training as that was the only transition that made sense at time as I was still in the dark on the whole performance thing.

Fast forward a few years and I’m watching the 6’o clock news when I a piece on soccer players starts and how they train for performance and injury prevention. Not sure If a made the connection right away but I eventually did and the quest on how to train for grappling started.

Not sure how long it took me to eventually find my way to T-nation and an article that would change everything, literally!

Enter Chad waterbury and the hammer down series…
I remember reading that article over and over again for weeks, trying to figure out what the hell he was talking about and spending just about every minute of my free time googling, well the whole article basically.

I probably used the program in the article for at least 2-3 years while still searching, reading, learning, experimenting etc. trying to decipher the performance code. During that time my strength went through the roof but comparing time spent vs output I honestly saw little difference on the mats.

During my continued search for the performance code I was lucky enough to hire and get into mentorships with several renowned trainers such as Paul Check, Steve Maxwell, Phil Daru, Electrum performance, cal dietz and others.

Needles to say the time and money spent learning from these fine gentlemen was well worth it and I don’t believe I would have ever accumulated the amount of knowledge they have offered, on my own.

These days I own and operate both my own performance center in my native country working exclusively with grapplers, while still being a full time grappler my self and running my own submission wrestling school as well.

Luckily my country haven’t been hit too hard by the Covid virus so we have been able to keep up training in the dojo for the most part but the same can’t be said with the regular gyms as everything was shut down for months which ofc included us as well.

Can’t say I have ever been very strong though I have had a few PR’s that would raise an eyebrow or two on most people but they were highly specific and didn’t translate well into general strength. Having no real strength training these past 3 months I decided to treat myself as an intermediate and start out with my Ground Strength program which I use on athletes that aren’t quite ready for the advanced stuff yet. Same as me.

Week 1 of the Ground Strength Program
Phase 1: Isometric
day 1

A1: Trap bar deadlift 4x5 + 78% top workset eccentric Iso Feeder - [RPE - 8] - Tempo [E1S5Cx]
110
112.5
115
110
F: 90kg x 25 sec

A2: Banded Glute Bridge 4x10 - Tempo [E1S5Czx] - RP: 3 Min

B1: CG bench Press 4x5 + 78% top workset eccentric Iso Feeder - [RPE - 8] - Tempo [E1S5Cx]
60
62.5
65
60
F: 50kg x 48 sec

B2: Band Pull Apart 4x10 - Tempo [E1S5C1] - RP: 3 Min

Seal Row 4x6 + 78% top workset eccentric Iso Feeder - [RPE - 8] - Tempo [E1S5Cx] - RP: 2 Min
50
50
50
50
F: 40kg x 30 sec

Double BB Fat End Famers Hold 2x45s [RPE - 8] - RP: 2 Min
20
30

45° Hyper Extension Neck Harness Hold 2x45s [RPE- 8] - RP: 2 Min
5kg
10kg

DB Hammer curls 2x6 - [RPE - 8] - Tempo: [E1S5C1] - RP: 2 Min
12.5
12.5

Week 1 af Ground Strength Program
Phase 1: Isometric
Day 2

A1: Leg press 4x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
120
122,5
122,5
122,5
F: 95kg x 28 sec

A2: Banded side clamshell 4x5 - Tempo [E1S5Cx] - RP: 3 Min

B1: Incline CG BP 3x5 + 78% top WS Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
60
60
55
F:45kg x 1:30

B2: Banded face pulls 3x10 - Tempo: [E1S5Cx] - RP: 3 Min

C1: Neutral grip pull up 3x5 + 78% top WS Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
Bw
Bw
Bw
F: Bw x 38 sec

C2: Incline YWT’s 3x10 - Tempo [E1S5Cx] - RP: 3 Min
2kg
2kg
2kg

Front plank 2x45s - RP: 2 Min
Bw
Bw

Straight bar triceps push down 2x5 - [E1S5Cx] - RP: 2 Min
25
25

Week 1 of Ground Strength Program
Day 3
Phase 1: Isometric

A1: BB Hip thrust 4x6 + 78% Top WS Iso Feeder - [RPE - 8] - Tempo: [E2S5Cx]
60
70
80
90
F:70kg x 60s

A2: Side lying straight leg glute med raise 4x10 - Tempo: [E3S0C3] - RP: 3 Min

Seated Trap bar vertical press from pins 3x5 + 78% Top WS eccentrisk Iso Feeder - [RPE - 8] - Tempo: [E2S5Cx]
30
40
40
F: 31kg x 60s

B1: DB seal row 4x6 + 78% Top WS Ecc Iso Feeder - [RPE - 8] - Tempo: [E2S5Cx]
17.5
20
22.5
22.5
F: 17.5 x 60s

B2: Banded lunge T-spine turns 4x10 - Tempo: [E2S2C2] - RP: 3 Min

Seated lateral cable neck hold w/ harness 2x45 sec [RPE - 8] - RP: 2 Min
5kg
7.5kg

GD Iron Gripper 2x10 - [RPE- 8] - Tempo: [E2S5Cx]
25kg
25kg
25kg

Week 2 of Ground Strength
Phase 1: Isometric
Day 1

A1: Trap bar deadlift 5x3 - [RPE - 8] - Rest: 3 min - Tempo [E1S7Cx]
110
112.5
115
117.5
120

  • Static part is mid shin level.

A2: Banded Glute Bridge 5x5 - Tempo: [E1S7Czx] - RP: 3 Min

B1:Close Grip bench Press 5x3 - [RPE - 8] - Tempo [E1S7Cx]
60
62.5
65
65
67.5

  • Static part is about an inch above chest

B2: Band Pull Apart 5x5 - Tempo [E1S7C1] - RP: 3 Min

Seal Row 5x3 - [RPE - 8] - Tempo [E1S7Cx] - RP: 2 Min
50
52.5
55
56
56

  • Static part is fully contracted

Double BB Fat End Famers Hold 2x30s [RPE - 8] - RP: 2 Min
22.5
25

DB Hammer curls 3x5 - [RPE - 8] - Tempo: [E1S7C1]
12.5
12.5
12.5

  • Static part is 90° elbow angle

Week 2 af Ground Strength
Phase 1: Isometric
Day 2

A1: Leg press 5x3 - [RPE - 8] - Tempo: [E2S7CX]
100
105
110
115
120

A2: Banded side clamshell 5x5 - [RPE - 8] - Tempo: [E2S7C1] - RP: 3 Min

B1: Incline CG Bench press 5x3 - [RPE - 8] - Tempo: [E2S7CX]
50
55
60
57.5
50

B2: Band facepulls to external rotation 5x5 - Tempo: [E2S7C1] - RP: 3 Min

C1: Neutral Grip Pull up 5x3 - [RPE - 8] - Tempo: [E2S7CX]
Bw x all sets

C2: Supine YWT’s 5x5 - [RPE - 8] - Tempo: 2 sec at each position
2kg
2kg
2kg
2.5
2.5

Front plank 2x45 sec - RP: 2 Min

Cable Straight bar push triceps down 3x5 - [RPE - 8] - Tempo: [E2S7CX] - RP: 2 Min
20
25
30

Training took like 4 hours due to an overpopulated gym. People were standing in lines reminiscent to a supermarket. Anyhow Wen’t fine even though I broke my left pinky toe the other day. I was kind of not expecting to be able to do much with my foot but as it turns out I had no issues what so ever.

Week 2 of Ground Strength
Phase 1: Isometric
Day 3

A1: Hip Thrust 4x3 - [RPE - 8] - Tempo: [E2S7CX]
80
90
100
110

A2: Side lying straight leg glute med raise 4x8 - [RPE - 8] - Tempo: [E2S7C2] - RP: 3 Min

B1: Seated Trap bar VP 5x3 - [RPE - 8] - Tempo: [E2S7CX]
40
40
45
45
45

B2: DB bench scarecrows 5x5 - [RPE - 8] - Tempo: [E2S7CX] - RP: 3 Min
2
3
3
2
2

DB seal rows - [RPE - 8] - Tempo: [E2S7CX] - RP: 2 Min
15
17.5
20
22.5
25

Seated lateral Cable Neck hold 2x30 sec - [RPE - 8] - RP: 2 Min
7.5
10

Hand gripper 3x6 - [RPE - 8] - Tempo: [E2S7CX]
36kg
25kg
36kg

Recently moved my Dojo/Gym what ever you want to call it from a shared space with a Thai boxing school with bags hanging everywhere, to my own dedicated school with new mats including crash mats.

Should be able to accommodate around 150 people in this place.

3 Likes

Week 3
Phase 1: Isometric
Day 1

A1: Trap bar deadlift 4x5 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 3 min - Tempo [E1S5Cx]
112.5
115
115
110
F: 90kg x 30s

A2:Banded Glute Bridge 4x10 - Tempo [E1S5Cx]

B1:Close Grip bench Press 4x5 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 3 min - Tempo [E1S5Cx]
62.5
62.5
62.5
62.5
F: 50kg x 1:08 sec

B2: Band Pull Apart 4x8 - Tempo [E1S5C1]

Seal Row 4x6 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 2 min - Tempo [E1S5Cx]
50
52.5
55
55
F: 42.5kg x 40s

Double BB Fat End Famers Hold 2x45s [RPE - 8]
20
21.25

Bench Glute bridge neck hold 2x30s
Bw
Bw

DB Hammer curls 2x6 - [RPE - 8] - Tempo: [E1S5C1]
12.5
15

Week 3
Phase 1: Isometric
Day 2

A1: Leg press 4x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
122.5
125
130
132,5
F: 102,5kg x 42 sec

A2: Banded side clamshell 4x5 - Tempo [E1S5Cx] - RP: 3 Min

B1: Incline close grip bench press 3x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
60
60
55
F:45kg x 1:38

B2: Banded face pulls 3x10 - Tempo: [E1S5Cx] - RP: 3 Min

C1: Neutral grip Pull up 3x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
Bw
Bw
Bw
F: Bw x 40 sec

C2: Incline YWT’s 3x6 - Tempo [E1S5Cx] - RP: 3 Min
2kg
2kg
2kg

Front plank 2x45s - RP: 2 Min
Bw
Bw

Straight bar triceps push down 2x5 - [E1S5Cx] - RP: 2 Min
25
27.5

Week 3
Phase 1: Isometrics
Day 3

A1: BB hip thrust 4x6 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo: [E1S5Cx]
70
80
90
100
F: 77.5kg x 60 sec

A2: Side lying straight leg glute med raise 4x10 - tempo: [E3S2C3] - RP: 3 Min

B1: Seated trap bar vp 4x6 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
40
42.5
42.5
42.5
F: 32.5 x 60 sec

B2: DB seal scarecrows 4x8 - [RPE - 8] - Tempo: [E2S5Cx] - RP: 3 Min
3kg
3
2
3

DB Seal rows 4x6 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
20
22.5
25
25
F: 20 x 60 sec

GD Iron gripper 2x10 [RPE - 8] - Tempo: [E2S5CX] - RP: 3 Min
36
47 x 5 + 36 x 5

Seated lateral cable nech hold 2x45 sec [RPE - 8] - RP: 2 Min
7.5kg
10

Had my first cup of cofee in 10 years this morning and I can’t say it tasted good. On Olivia newton johns tits I almost had to spit it out. But i was taught never to spit.

After about an hour UPS showed up with a box of sups including a new creatine variation I hadn’t tried before. Opened up the HCL creatine, found the little spoon and tossed it straight into my mouth. By the beard of Zeus I almost vomited. On Jesus, Mary and Joseph I have never tasted anything as bad in my life.

Training turned out pretty good though. I might have to do a repeat tmr.

Week 4
Phase 1: Isometrics
Day 1

A1: Trap bar deadlift 5x3 - [RPE - 8] - Tempo: [E1S7CX]
115
120
125
127.5
130

A2: Banded Glute Bridge 5x5 - Tempo [E1S7CX] - RP: 3 Min

B1:Close Grip bench Press 5x3 - [RPE - 8] - Tempo [E1S7CX]
62.5
65
67.5
70
70

B2: Band Pull Apart 5x5 - Tempo [E1S7C1] - RP: 3 Min

Seal Row 5x3 - [RPE - 8] - Tempo [E1S7Cx] - RP: 2 Min
52.5
55
57.5
60
60

Double BB Fat End Famers Hold 3x30s [RPE - 8] - RP: 2 Min
25
27.5
30

DB Hammer curls 3x5 - [RPE - 8] - Tempo: [E1S7C1]
15
15
15

Bench Nech hold 2x20 sec [RPE - 8] - RP: 2 Min

  • 15kg
  • 15kg

Phase 1 is coming to a close and phase 2 is about to begin. This log is from yesterday’s training.

Week 4
Phase 1: Isometric
Day 3

A1: Leg Press 7x3 - [RPE - 8] - Tempo [E1S7CX]
110
120
130
140
150
160
170

A2: Banded side clamshell 7x5 - Tempo [E1S7Cx] - RP: 3 Min

B1: Incline close grip Bench Press 5x3 - [RPE - 8] - Tempo [E1S5CX]
55
57.5
57.5
57.5
57.5

B2: Banded face pulls 3x10 - Tempo: [E1S7CX] - RP: 3 Min

C1: Neutral grip Pull up 5x3 - [RPE - 8] - Tempo [E1S7Cx]
Bw

  • 1.25
  • 2.5
    bw
    bw

C2: Incline YWT’s 5x5 - Tempo [E1S5Cx] - RP: 3 Min
2kg
2kg
2kg
2
2

Scap Pull down hold 2x15 sec x 3 - [RPE - 8] - RP: 2 Min
45
60

Front plank 2x45s - RP: 2 Min
Bw
Bw

Week 4
Phase 1: Isometrics
Day 3

A1: Hip Thrust 4x3 - [RPE - 8] - Tempo: [E2S7CX]
90
100
110
115

A2: Side lying straight leg lgute med raise 4x8 - [RPE - 8] - Tempo: [E2S7C2] - RP: 3 Min

B1: Seated Trap bar VP 5x3 - [RPE - 8] - Tempo: [E2S7CX]
42.5
45
47.5
45
45

B2: DB bench scarecrows 5x5 - [RPE - 8] - Tempo: [E2S7CX] - RP: 3 Min
3
3
3
3
3

DB seal rows - [RPE - 8] - Tempo: [E2S7CX] - RP: 2 Min
20
22.5
25
27.5
30

Seated lateral Cable Neck hold 2x30 sec - [RPE - 8] - RP: 2 Min
10
12.5

Hand gripper 3x6 - [RPE - 8] - Tempo: [E2S7CX]
36kg
25kg
36kg

Week 5
Phase 2: Eccentric overload
Day 1

A1: Band trap Bar Deadlift 4x5 - [RPE - 8] - Tempo:[E5S0CX]
92.5
97.5
102.5
107.5

  • Green Band

A2: Side Lying Clamshell 4x6 - [RPE - 8] - Tempo:[E5S1C1] - RP: 3 Min

B1: DB Glute Bridge Floor Press 4x5 - [RPE - 8] - Tempo:[E5S0CX]
32.5
32.5
32.5
32.5

B2: 45°DB Scarecrow 4x6 - [RPE - 8] - Tempo:[E5S1C1] - RP: 3 Min
2
3
3
3

C1: Stick Grip Pull Up 3x5 - [RPE - 8] - Tempo: [E5S1CX]
Bw
2.5
5

C2: Scap Pull Down Hold 4x6 - [RPE - 8] - Tempo: [E5S5C1] - RP: 3 Min
50
60
65
70

DB Hammer Curls 4x5 - [RPE - 8] - Tempo:[E5S0C1] - RP: 2 Min
12.5
15
15
17.5

Week 5
phase 2: Eccentric overload
Day 2

A1: Leg Press 5x5 [RPE - 8] - Tempo:[E5S0CX]
120
130
140
140
145

A2: Swizz Ball Hamstring Curl 5x6 - [RPE - 8] - Tempo:[E5S0CX] - RP: 3 Min

B1: Offset Bench Press 4x5 - [RPE - 8] - Tempo:[E5S0CX]
51.25
51.25
57.25
57.25

B2: Band Pull Parts 4x6 - [RPE - 8] - Tempo:[E5S0CX] - RP: 3 Min

C1: Alternating DB Seal Row 4x5 - [RPE - 8] - Tempo:[E5S0CX]
22.5
22.5
22.5

C2: DB Scarecrow Hold 4x30 sec - [RPE - 8] - RP: 3 Min
2
2
2

Famers DB Hold 2x30 sec - [RPE - 8] - RP: 2 Min
35kg
40kg

Lying Neck flexion on bench 2x50 - RP: 2 Min

Week 5
Phase 2: Eccentric overload
Day 3

Zercher Deadlift 4x5 - [RPE - 8] - Tempo:[E5S0C1] - RP: 3 Min
60
60
62.5
62.5

A1: BTN BB Vertical press 4x5 - [RPE -8] - Tempo:[E5S0CX]
40
42.5
40
40

A2: Band External rotation to Eccentric straddle planche 4x8 - [RPE - 8] - Tempo:[E5S0C1] - RP: 3 Min

B1: Bent Over Row 4x6 - [RPE - 8] - Tempo:[E5S1CX]
40
42.5
45
47.5

B2: Prone Angels 4x8 - [RPE - 8] - Tempo: Slow & Smooth - Rp: 3 Min
1.25 x 6
1.25 x 5

Inverted Anti Rotation BB Row Hold 3x15 sec each side - [RPE - 8] - RP: 2 Min

Front Plank 2x50 sec - RP: 2 Min

DB Lateral Raise 2x15 - [RPE - 8] - Tempo:[E5S1C1] - RP: 2 Min
3
3

Breakfast:

  • 2 Chia buns w/ Peanut B & Jelly
  • Bowl of cereal /w rice milk
  • Protein shake /w peanut butter & rice milk
  • Glas of orange juice + creatine
  • Cup of coffie

Post workout:

  • 8 pieces of rye bread /w various toppings
  • Protein shake /w peanut butter

Dinner:

  • 6 Patatoes
  • Handfull of greens
  • Vegan meat substitute beef thing
  • Protein shake w/ peanut butter

Morning weight the last 3 days shifts between 88.8 - 89.8

Week 6
phase 2: Eccentric overload
Day 1

A1: Band Trap Bar Deadlift 5x3 - [RPE - 8] - Tempo:[E5S0CX]
97.5
100
105
107.5
110

A2: Lying Leg Circles 5x6 - Tempo: Smooth & Controlled - RP: 3 Min

B1: Stick Grip Pull Up 5x3 - [RPE - 8] - Tempo:[E5S1CX]
2.5
3.75
5
6.25
7.5

B2: Scap Pull Down Hold 5x4 - RPE - 8] - Tempo:[E3S5C1] - RP: 3 Min
65
70
75
80
85

Glute Bridge DB Floor Press 5x3 - [RPE - 8] - Tempo:[E5S0CX] - RP: 3 Min
32.5
35
37.5
40
40

Lying Cervical Neck Glides On Bench - 2x50 - Tempo: Smooth & Controlled - RP: 2 Min

DB Hammer Curls 5x4 - [RPE - 8] - Tempo:[E5S0CX] - RP: 2 Min
17.5
17.5
17.5
17.5
17.5

Week 1
Phase 1: Isometric
Day 1

A1: Trap Bar Deadlift 3x5 + 78% Top Workset Iso feeder set - Tempo:[E1S5CX]
115
115
115
F:90 x 40s

  • Mid shin height static position

A2: Banded Glute Bridge 3x8 - Tempo:[E2S5CX] - RP: 3 Min

B1: Neutral Width Bench Press 3x5 + 78% Top Workset Iso Feeder - Tempo:[E2S5CX]
62.5
65
67.5
F: 52.5 x 1:08 Min

  • Just Above Chest Static Position

B2: Band External Rotation 3x15 - Tempo:[E2S5C2] - RP: 3 Min

C1: BB Seal Row 5x6 + 78% Top Workset Iso Feeder - Tempo:[E2S5CX]
55
55
57.5
57.5
57.5
F: 45 x 40 sec

C2: Band Shoulder Protraction 5x10 - Slow & Controlled - RP: 3 Min

Double BB Fat End Hold 3x30 sec - RP: 2 Min
22.5
25
27.5

Lying Bench Neck Flexion 2x50 - Slow & Controlled - RP: 2 Min

DB Hammer Curl 4x6 - Tempo:[E2S5CX] - RP: 2 Min
12.5
15
15
12.5

Week 1
Phase 1: Isometric/Static
Day 2

A1: Neutral Width Leg Press 6x5 + 78% Top Workset Iso Feeder - Tempo:[E2S5CX]
125
1275.
135
145
150
155
F: 120 x 35s

  • Bottom Position For Static Feeder Hold

A2: Copenhagen Plank 5x15 Sec Each Side - RP: 3 Min
Both Legs Straight On All Sets

B1: Incline Bench Press 3x5 + 78% Top Workset Iso Feeder - Tempo:[E2S5CX]
60
62.5
60
F: 48.75 x 60 sec

  • Bottom Position For Static Feeder Hold

B2: Banded Face Pulls 3x8 - Tempo:[E2S5C1] - RP: 3 Min

C1: Thick Rope Pull Up 3x6 + 78% Top Workset Iso Feeder - Tempo:[E2S5CX]
Bw
Bw
Bw
F: Bw x 15 sec

  • Top Position For Static Hold

C2: Scapula Pull Down 3x5x5 sec - Tempo:[E2S5C1] - RP: 3 Min
65
75
85
95

Leg Extension 3x6 - Tempo:[E1S5C1] - RP: 2 Min
50
60
70

Finger Extension Glove 3x15 - Tempo:[E2S5C1] - 3 Min
Easiest Setting x 3 Sets

Week: 1
Phase: 2 Isometric
Day: 3

A1: BB Hip Thrust 4x6 + + 78% Top Workset Iso Feeder - Tempo:[E2S5CX]
80
90
100
110
F: 85kg x 60 sec

A2: Side Lying Glute Med Leg Raises 4x10 - Tempo:[E3S2C3] - RP: 3 Min

B1: Seated BB BNT Vertical Press 4x5 + 78% Top Workset Iso Feeder - Tempo:[E2S5CX]
40
40
40
40
F: 30kg x 60 sec

B2: DB Scarecrows 4x8 - Tempo:[E2S5C2] - RP: 3 Min
2
2
2
2kg

DB Seal Row 5x6 + 78% Top Workset Iso Feeder - Tempo:[E2S5CX] - RP: 3 Min
22.5
25
27.5
27.5
27.5
F: 20kg x 60 sec

DB Hammer Curls 4x3 - Tempo:[E2S5CX] - RP: 2 Min
17.5
17.5
20
20

Lying Bench Neck Extensions 2x50 - Tempo:[E2S2C2] - RP: 2 Min
Bw
Bw

GD Iron Hand Gripper 2x10 - Tempo:[E2S5CX] - RP: 3 Min
25kg
25kg

Week 1
Phase 1: Isometric
Day 4

A1: Narrow Width Leg Press 5x5 + 78% Top Workset Iso Feeder - Tempo:[E2S5CX]
122.5
125
127.5
130
132.5
F: 102.5 x 40 sec

  • Middle position for static hold

A2: Swizz Ball Hamstring Curls 5x10 - Tempo:[E2S5C2] - RP: 3 Min

B1: Machine Row 6x4 + 78% Top Workset Iso Feeder - Tempo:[E2S5CX]
20
22.5
25
27.5
30
32.5
F: 25kg x 35 sec

B2: Band Shoulder Protaction 6x8 - Tempo:[E2S5C2] - RP: 3 Min

C1: Band External Rotation 3x10 - Tempo:[E2S2C2]

C2: BB Upright Row 3x6 - Tempo:[E2S5C2] - RP: 3 Min
22.5
22.5
22.5

Leg Extension 3x6 -Tempo:[E2S5CX] - RP: 2 Min
60
70
80

Finger Extension Glove 2x15 - Tempo:[E2S5C2]