The Killbox - Training & Fighting

Training Logs
,
121

Usually use my phone to write a draft directly into the log here while at the gym but I dropped a plate on it last week and it’s been having a tough time since. As such I lost both drafts for the last two sessions so this will be week 2 day 2 of phase 2

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 2
Phase 2: Strength - Strength Endurance, Isometrics, Core Stability
Day 2

A1 Zercher Split Squat Good morning 4x5 each leg @ RPE 8, 2,0,X, 60s rest
Work sets:
1: 50 @ RPE 6-6.5 (LFI)
2: 50 @ RPE 6-6.5 (RFI)
3: 60 @ RPE 6.5-7 (LFI)
4: 60 @ RPE 6.5-7 (RFI)
5: 65 @ RPE 7-7.5 (LFI)
6: 65 @ RPE 7-7.5 (RFI)
7 & 8: 70 @ technique breakdown - to heavy. to tired.

A2 Band TKE 4x10 each side @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Yellow band @ RPE 5-5.5
2: Yellow band @ RPE 5-5.5
3: Yellow band @ RPE 5-5.5
4: Thich black band @ RPE 10 - to much resistance

Tall kneeling landmine press: 3x20+ @ RPE 8, 2,0,X, 60s rest
Work sets:
1: BB x 27 @ RPE 7.5-8
2: BB x 24 @ RPE 8-8.5
3: BB x 18 @ RPE 7-7.5

Chest supported db rows 5x6 @ RPE 8, 2,1,X,4 60s rest
Work sets:
1: 26 @ RPE 6-6.5
2: 28 @ RPE 6.5-7
3: 28 @ RPE 6.5-7
4: 30 @ RPE 8-8.5
5: 30 @ RPE 8-8.5

B1 Wide grip pull down to chest, rhomboid focus 3x6 @ RPE 8, 2,2,X,2, 60s rest
Work sets:
1: 47 @ RPE 5-5.5
2: 57 @ RPE 6.5-7
3: 57 @ RPE 6.5-7

C2 Prone Swimmer 3x10 @ RPE 7, Tempo Fluent, 2 min rest
Work sets:
1: 2kg @ RPE 10
2: 1kg @ RPE 9-9.5
3: 1kg @ RPE 9-9.5

Anti-rotation cable press punch 3x10 each way @ RPE 8, 2,2,2,2
Works sets:
1: 25 @ RPE 6.5-7
2: 25 @ RPE 7-7.5
3: 25 @ RPE 7-7.5

Ez bar band preacher curl 4x6 @ RPE 8, 2,2,X,2, 3 min rest
Work sets:
1: 15 + bar + black band @ RPE 6.5-7
2: 17.5 + bar + black band @ RPE 6.5-7
3: 20 + bar + black band @ RPE 10
4: 10 + bar + black band + 30lbs other band @ RPE 75-8

Neck harness extensions 3x15 @ RPE 8, 3 min rest
Work sets:
1: 10 @ RPE 6-6.5
2: 10 @ RPE 6-6.5
3: 10 @ RPE 8.5-9

122

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 2
Phase 2: Strength - Strength Endurance, Isometrics, Core Stability
Day 3

A1 RFE zercher split squat: 4x5 @ RPE 9, 2,1,X, 60s rest
Work sets:
1: (LFL) 30 @ RPE 6.5-7
1: (RFL) 30 @ RPE 6.5-7
2: (LFL) 35 @ RPE 7-7.5
2: (RFL) 35 @ RPE 7-7.5
3: (LFL) 35 @ RPE 7-7.5
3: (RDL) 35 @ RPE 7-7.5
4: (LFL) 35 @ RPE 7-7.5
4: (RFL) 35 @ RPE 7-7.5
Left lead leg/Right lead leg
Injured my right glute med some years ago which left it unable to fire correctly. As such stabilization isnt as good when right leg is leading which in turn dictates the weight.

A2 Swizz ball hamstring Curls: 4x12 @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Bw @ RPE 6-6.5
2: Bw @ RPE 6.6-5
3: Bw @ RPE 6.6-5
4: Bw @ RPE 6.6-5

B1 Offset BB floor press: 6x5 @ RPE 9, 2,1,X, 60s rest
Work sets: base weight 60kg
1: (OL) 62.5 @ RPE 6.5-7
2: (OR) 62.5 @ RPE 6.5-7
3: (OL) 63.75 @ RPE 6.5-7
4: (OR) 63.75 @ RPE 6.5-7
5: (OL) 65 @ RPE 7-7.5
6: (OR) 65 @ RPE 7-7.5
Off left/off right

B2 Neutral grip BB inverted scap focused rows 3x10 reps @ RPE 7, 2,2,2,2, 2 min rest
Work sets:
1: Bw @ RPE 6.5-7
2: Bw @ RPE 6.5-7
3: Bw @ EPE 6.57

C1 DB seal rows scap focused 5x6 @ RPE 9, 2,1,X,4, 60s rest - 2x6 @ RPE 9 non scap focus
Work sets:
1: 20 @ RPE 5.5-6
2: 20 @ RPE 5.5-6
3: 22 @ RPE 6.5-7
4: 22 @ RPE 6.5-7
5: 24 @ RPE 7-7.5
6: 28 @ RPE 7.5-8
7: 30 @ RPE 10

C2 Weighted Y,T’s 3x8 @ RPE 7, 2,2,2, 2 min rest
Work sets:
1:
2:
3:
Not a single bench available so skipped it.

Seated neck harness extensions 3x15 @ RPE 8, 2.5 min rest
Work sets:
1: 10 @ RPE 6-6.5
2: 10 @ RPE 7-7.5
3: 10 @ RPE 7.5-8

D1 unilateral preacher pronated band curls 2x20+ @ RPE 10, 60s rest
Work sets:
1: Black band x 24 @ RPE 10
2: black band x 30 @ RPE 10

D2 unilateral preacher supinated band curls 2x10+ @ RPE 10, 60s rest
Work sets:
1: black band x 40 @ RPE 10
2: Black band x 40 @ RPE 10

Session RPE: 6

123

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 3
Phase 2: Strength - Strength Endurance, Isometrics, Core Stability
Day 1

A1 Split Stance Trap Bar Deadlift: 4x5 @ RPE 10, 2,0,X, 60s rest
Work sets:
1: (RFL) 125 @ RPE 6.5-7
2: (LFL) 125 @ RPE 6.5-7
3: (RFL) 130 @ RPE 6.5-7
4: (LFL) 130 @ RPE 6.5-7

A2 Banded Clamshell: 4x8 @ RPE 7, 2,1,1, 2 min rest
Work sets:
1: glute band @ RPE 6.5-7
2: glute band @ RPE 6.5-7
3: glute band @ RPE 6.5-7
4: glute band @ RPE 6.5-7

B1 BB floor bridge press 4x6 @ RPE 8, 2,0,X, 60s rest
Work sets:
1: 72.5 @ RPE 6.5-7
2: 72.5 @ RPE 6.5-7
3: 75 @ RPE 7-7.5
4: 77.5 @ RPE 7-7.5

B2 seated 45 Degree Weighted Scarecrow press 4x8 @ RPE 7, 2,1,2, 2 min rest
Work sets:
1: 3kg @ RPE 6.5-7
2: 3kg @ RPE 6.5-7
3: 3kg @ RPE 7.5-8
4: 3kg @ RPE 9.5-10

C1 Low Cable band row: 5x6 @ RPE 8, 2,2,X, 60s rest
Work sets:
1: 57 @ RPE 5.5-6
2: 57 @ RPE 5.5-6
3: 60 @ RPE 6-6.5
4: 63 @ RPE 6.5-7
5: 65 @ RPE 6.5-7

C2 neutral grip Scap pull up: 5x8 @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Bw @ RPE 4.5-5
2: 5kg @ RPE 4.5-5
3: 10kg @ RPE 5-5.5
4: 15kg @ RPE 5.5-6
5: 20kg @ RPE

E unilateral band cable curls 4x8 @ RPE 8, 1,1,1,2, 3 min rest
Work sets:
1: 10kg + 40lb band @ RPE 6.5-7
2: 12.5 + 40lb band @ RPE 8-8.5
3: 10 + 50lb band @ RPE 7.5-8
4: 12.5 + 50lb band @ RPE 9-9.5

F Band curls 2x8 @ RPE 8
Work sets:
1: 50,40,30,20 lb bands @ RPE 9.5-10
2: 50,40,30,20 lb bands @ RPE 9.5-10

Supinated unilateral band wrist curls 2x20+w/1s iso hold @ RPE 8, 3 min rest
Work sets:
1: 50lb band x 20 @ RPE 7.5-8
2: 50lb band x 25 @ RPE 9-9.5

Pronated unilateral band wrist curls 2x20+ w/1s iso hold @ RPE 8, 3 min rest
Work sets:
1: 50lb band x 20 @ RPE 8-8.5
2: 50lb band x 22 @ RPE 8.5-9

10 min run @ 10 kmh

Session RPE: 6

124

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 3
Phase 2: Strength - Strength Endurance, Isometrics, Core Stability
Day 2

A1 Zercher Split Squat Good morning 3x5 each leg @ RPE 8, 2,0,X, 60s rest
Work sets:
1: 50 @ RPE 6-6.5 (LFI)
2: 50 @ RPE 6-6.5 (RFI)
3: 60 @ RPE 6.5-7 (LFI)
4: 60 @ RPE 6.5-7 (RFI)
5: 65 @ RPE 7-7.5 (LFI)

6: 65 @ RPE 7-7.5 (RFI)

A2 Band TKE 4x10 each side @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Yellow band @ RPE 5-5.5
2: Yellow band @ RPE 5-5.5
3: Yellow band @ RPE 5-5.5
4: Thich black band @ RPE 10 - to much resistance

Tall kneeling landmine press: 3x20+ @ RPE 8, 2,0,X, 60s rest
Work sets:
1: BB x 27 @ RPE 7.5-8
2: BB x 24 @ RPE 8-8.5
3: BB x 18 @ RPE 7-7.5

DB seal row / Chest supported db rows 5x6 @ RPE 8, 2,1,X,4 60s rest
Work sets:
1: 24 @ RPE 6.5-7
2: 24 @ RPE 6.5-7
3: 24 @ RPE 6.5-7
4: 26 @ RPE 8-8.5
5: 28 @ RPE 8-8.5

B1 Wide grip pull down to chest, rhomboid focus 3x6 @ RPE 8, 2,2,X,4, 60s rest
Work sets:
1: 57 @ RPE 7-7.5
2: 57 @ RPE 6.5-7
3: 57 @ RPE 7-7.5

B2 Prone Swimmer 3x10 @ RPE 7, Tempo Fluent, 2 min rest
Work sets:
1: 1kg @ RPE 9-9.5
Too crowded

Anti-rotation cable press punch 4x10 each way @ RPE 8, 2,2,2,2
Works sets:
1: 25 @ RPE 6.5-7
2: 30 @ RPE 7.5-8
3: 25 @ RPE 7-7.5
4: 30 @ RPE 6.5-7

Unilateral cable band curl 4x6 @ RPE 8, 2,2,X,2, 3 min rest
Work sets:
1: 20kg + 50lb band @ RPE 6.5-7
2: 25kg + 50lb band @ RPE 8-8.5
3: 15kg + 50 & 20lb bands @ RPE 7.5-8
4: 25kg + 50lbs band @ RPE 8-8.5

D1 Supinated band wrist curls 3x20+ @ RPE 8, 60s rest
Work sets:
1: 30 x 50lb band @ RPE 7-7.5
2: 25 x 50lb band @ RPE 8.5-9
3: 25 x 50lb band @ RPS 8.5-9

D2 Pronated band wrist curls 3x20+ @ RPE 9, 2 min rest
Work sets:
1: 24 x 50lb band @ RPE 8-8.5
2: 18 x 50lb band @ RPE 8.5-9
3: 13 x 59lb band @ RPE 9.5-10

Ulnar deviations 2x20+ @ RPE 7, 2 min rest
Work sets:
1: 30 x barbell @ RPE 6.5-7
2: 1.25 x 20 @ RPE 8.5-9

Radial deviations 2x20+ @ RPE 7, 2 min rest
Work sets:
1: 30 x bb @ RPE 6.5-7
2: 1.25 x 15 @ RPE 10

Session RPE 7

125

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 3
Phase 2: Strength - Strength Endurance, Isometrics, Core Stability
Day 3

A1 RFE zercher split squat: 3x5 @ RPE 9, 2,1,X, 60s rest.
Work sets:
1: (LFL) 32.5 @ RPE 6.5-7
1: (RFL) 32.5 @ RPE 6.5-7
2: (LFL) 35 @ RPE 7-7.5
2: (RFL) 35 @ RPE 7-7.5
3: (LFL) 37.5 @ RPE 8.5-9
3: (RDL) 37.5 @ RPE 8.5-9
Left lead leg —> a2 → 60s rest —> a1 right led leg → 60s rest —> a2 —> 2 min rest

A2 Swizz ball hamstring Curls: 3x12 @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Bw @ RPE 6-6.5
2: Bw @ RPE 6.6-5
3: Bw @ RPE 8.5-9

B1 Offset BB floor press: 6x5 @ RPE 9, 2,1,X, 60s rest
Work sets: base weight 60kg
1: (OR) 63.75 @ RPE 6.5-7
2: (OL) 63.75 @ RPE 6.5-7
3: (OR) 65 @ RPE 7-7.5
4: (OL) 65 @ RPE 7-7.5
5: (OR) 66.25 @ RPE 7.5-8 (62.5 total + 3.75 off)
6: (OL) 66.25 @ RPE
Off left/off right

B2 45° external rotation press 3x8 @ RPE 8, 2 min rest
Work sets:
1: 3 @ RPE 7.5-8
2: 3 @ RPE 7.5-8
3: 3 @ RPE 8-8.5

C1 chest supported db row scap focused 4x6 @ RPE 9, 2,1,X,5, 60s rest
Work sets:
1: 24 @ RPE 6-6.5
2: 24 @ RPE 6.5-7
3: 24 @ RPE 6.5-7
4: 26 @ RPE 7-7.5
Nts: Roter mod højre og åben for venstre bryst, træk venstre skulder tilbage, så kommer venstre skulder ordenligt tilbage!

C2 Weighted Y & T’s 3x8 @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: 2 @ RPE 6.5-7
2: 2 @ RPE 6.5-7
3: 2 @ RPE 6.5-7

Seated neck harness extensions 3x15 @ RPE 8, 2.5 min rest
Work sets:
1: 10 @ RPE 6-6.5
2: 10 @ RPE 7-7.5
3: 10 @ RPE 7.5-8

Unilateral supinated preacher band wrist curls 3x20+ @ RPE 8, 60s rest
Works sets:
1: 30 @ RPE 7.5-8
2: 30 @ RPE 7.5-8
3: 30 @ RPE 8-8.5

Unilateral pronated preacher band wrist extension 3x20+ @ RPE 8, 2 min rest
Work sets:
1: 20 @ RPE 10
2: 20 @ RPE 9-9.5
3: 20 @ RPE 10

Session RPE: 6

126

Estimated max
Squat: 102 (290522)
Deadlift: 150 (230323)
Trap bar DL 150 (230323)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 1
Phase 3: Strength - Strength Endurance, Isometrics, Core Stability
Day 1

Abductor machine 4x10 @ RPE 8, 2 min rest
Work sets:
1:
2:
3:
4:

A1 Split stance trap bar deadlift W/ band resist 6x3 each leg @ RPE 8, 2,0,X, 60s rest
Work sets:
1: (RFL) 110 + Yellow band @ RPE 6-6.5
1: (LFL) 110 + Yellow band @ RPE 6-6.5
2: (RFL) 120 + Yellow band @ RPE 7-7.5
2: (LFL) 120 + Yellow band @ RPE 7-7.5
3: (RDL) 125 + Yellow band @ RPE 7.5-8
3: (LFL) 125 + Yellow band @ RPE 7.5-8

A2 Band TKE 3x10 each side @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Band @ RPE 5.5-6
2: Band @ RPE 5.5-6
3: Band @ RPE 5.5-6

BB floor press W/ band resist 4x5 @ RPE 8, 3 min rest
Work sets:
1: 60 + Yellow band @ RPE 7-7.5
2: 65 + Yellow band @ RPE 9-9.5
3: 60 + Yellow band @ RPE 8-8.5
4: 60 + Yellow band @ RPE 7.5-8

DB chest supported rows 4x6 @ RPE 8, 2,1,X,5 2 min rest
Work sets:
1: 22 @ RPE 6-6.5
2: 22 @ RPE 6.5-7
3: 22 @ RPE 6.5-7
4: 22 @ RPE 6.5-7

Prone Swimmer 3x10 @ RPE 7, Tempo Fluent, 2 min rest
Work sets:
1:
2:
3:

Anti-rotation cable press punch 4x10 each way @ RPE 8, 2,2,2,2, 3 min rest
Works sets:
1: 25 @ RPE 5.5-6
2: 30 @ RPE 6-6.5
3: 32.5 @ RPE 7.5-8
4: 35 @ RPE 8-8.5

Biceps machine w/ band resist 5x6 @ RPE 9, 2,2,X,2, 3 min rest
Work sets:
1: 39 + 50lb band @ RPE 6-6.5
2: 39 + 50+20lb bands @ RPE 7.5-8
3: 46 + 50lb band @ RPE 7.5-8
4: 46 + 50+20 lb bands @ RPE 9.5-10
5: 39+ 10+20+50lb bands @ RPE 9.5-10

D1 Supinated band wrist curls 2x20+ @ RPE 8, 60s rest
Work sets:
1: 50lb band x 45 @ RPE 8-8.5
2: 50lb band x 35 @ RPE 9-9.5

D2 Pronated band wrist curls 2x20+ @ RPE 9, 2 min rest
Work sets:
1: 50lb band x 25 @ RPE 8.5-9
2: 50lb band x 20 @ RPE 9-9.5

Session RPE 7

127

Estimated max
Squat: 102 (290522)
Deadlift: 150 (230323)
Trap bar DL 150 (230323)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 1
Phase 3: Strength - Strength Endurance, Isometrics, Core Stability
Day 2

A1 Zercher supplex squat 6x3 @ RPE 8, 60s rest
Work sets:
1: 70 @ RPE 6.5-7
2: 75 @ RPE 7-7.5
3: 77.5 @ RPE 7.5-8
4: 80 @ RPE 7.5-8
5: 82.5 @ RPE 7.5-8
6: 85 @ RPE 8-8.5
Nts: højre hofte tilbage

A2 Banded TKE 6x10 @ RPE 6-7, 2 min rest
Work sets:
1: Yellow band @ RPE 7-7.5
2: YB @ RPE 7-7.5
3: YB @ RPE 7-7.5
4: YB @ RPE 7-7.5
5: YB @ RPE 7-7.5
6: YB @ RPE 7-7.5

B1 Banded cable row 6x5 @ RPE 8, 5s iso hold, 60s rest
Work sets:
1: 47 + Yellow band @ RPE 8-8.5
2: 47 + YB @ 8-8.5
3: 47 + YB @ 8-8.5
4: 47 + YB @ 8-8.5
5: 47 + YB @ 8-8.5
6: 47 + YB @ 8-8.5
NTS: højre hofte tilbage.

B2 Scap pull up 6x10 @ RPE 8, 5s iso hold, 2 min rest
Work sets:
1: Bw @ RPE 5-5.5
2: Bw @ RPE 5-5.5
3: 10kg @ RPE 5.5-6
4: Bw @ RPE 5-5.5
5: Bw @ RPE 5-5.5
6: Bw @ RPE 5-5.5

Anti-rotation cable press punch 2x10 each way @ RPE 8, 3s iso hold, 3 min rest
Works sets:
1: 25 @ RPE 5.5-6
2: 30 @ RPE 6-6.5
NTS: højre hofte tilbage

Biceps machine w/ band resist 5x6 @ RPE 9, 2,2,X,2, 3 min rest
Work sets:
1: 39 + 50+10lb band @ RPE 6-6.5
2: 39 + 50+20 lb band @ RPE 7-7.5
3: 39 + 50+10+20lb bands @ RPE 10
4: 5kg + 50+10+20+30lb bands @ RPE 9.5-10
5: 46 + 50lb band @ RPE 9.5-10

Seated neck harness extensions 4x15 @ RPE 8, 2.5 min rest
Work sets:
1: 10 @ RPE 5-5.5
2: 10 @ RPE 5.5-6
3: 10 @ RPE 6-6.5
4: 10 @ RPE 6.5-7

Ulnar deviations 2x20+ @ RPE 8, 2 min rest
Work sets:
1: 40 x barbell @ RPE 7-7.5
2: 1.25 x 25 @ RPE 8.5-9

Radial deviations 2x20+ @ RPE 7, 2 min rest
Work sets:
1: 35 x bb @ RPE 7-7.5
2: 1.25 x 25 @ RPE 10

Session RPE 7

128

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 1
Phase 3: Strength Speed, Speed Strength, Yielding Strength, Contralateral Stability, Concurrent Aerobic
Day 3

A1 Split Squat RDL 5x3 each leg @ RPE 8, 60s rest
Work sets:
1: 35 @ RPE 7.5-8
2: 35 @ RPE 7.5-8
3: 35 @ RPE 7.5-8
4: 35 @ RPE 8-8.5
5: 35 @ RPE 8-8.5

A2 swizz ball hamstring curls: 5x8 @ RPE 7
Work sets:
1: Bw @ RPE 6-6.5
2: Bw @ RPE 6.5-7
3: Bw @ RPE 6.5-7
4: Bw @ RPE 6.5-7
5: Bw @ RPE 6.5-7

BB band resisted floor bridge press 6x3 @ RPE 8, 3 min rest
Work sets:
1: 60 + medium band (23-34kg) @ RPE 6-6.5
2: 65 + medium band @ RPE 6-6.5
3: 70 + medium band @ RPE 6.5-7
4: 75 + medium band @ RPE 7-7.5
5: 80 + medium band @ RPE 7.5-8
6: 60 + small (7-11kg) + medium band @ RPE 6-6.5

B1 Seated band resisted cable row: 5x5 @ RPE 8, 5s iso hold, 60s rest
Work sets:
1: 47 + medium band (23-34kg) @ RPE 6.5-7
2: 49.5 + medium band @ RPE 6.5-7
3: 52 + MB @ RPE 7-7.5
4: 54.5 + MB @ RPE 7.5-8
5: 47 + small (7-11kg) + medium band @ RPE 7-7.5

B2 Scap Pull Up Static Hold (just scaps): 5x5 @10 sec holds each @ RPE 8
Work sets:
1: Bw @ RPE 5-5.5
2: Bw @ RPE 5-5.5
3: Bw @ RPE 5-5.5
4: Bw @ RPE 5-5.5
5: Bw @ RPE 5-5.5

Band resisted biceps machine 5x6 @ RPE 8, 3 min rest
Work sets:
1: 42.5 + 10lb band @ RPE 5.5-6
2: 42.5 + 20lb band @ RPE 6-6.5
3: 43.5 + 30lb band @ RPE 6-6.5
4: 43.5 + 40lb band @ RPE 6.5-7
5: 43.5 + 50lb band @ RPE 7-7.5

Hand gripper 2xmax, 1s iso hold, 3 min rest
Work sets:
1: 25kg x 30 @ RPE 6.5-7
2: 25kg x 30 @ RPE 7-7.5