MOVE Upper Strength Series #2

Horizontal Loading
LLT
MOVE SA DB Bench Press
reps 5 ea
intensity 7-8
Tempo controlled
Rest
Set Reps Intensity Tempo Rest
1 5 ea 7-8 RPE Controlled (h:m:s)
2 5 ea 7-8 RPE Controlled (h:m:s)
3 5 ea 7-8 RPE Controlled (h:m:s)
LLT
MOVE DB Bent Over Row
reps 5
intensity 7-8
Tempo controlled
Rest 60 sec.
Set Reps Intensity Tempo Rest
1 5 7-8 RPE Controlled 60 sec. (h:m:s)
2 5 7-8 RPE Controlled 60 sec. (h:m:s)
3 5 7-8 RPE Controlled 60 sec. (h:m:s)
UMT
MOVE Prone Elb to Hand to T-Open
reps 10
Tempo controlled
Rest
As you do this exercise you are switching from Hand to Elbow. You will switch arms after completing the reps on one side.
Set Reps Tempo Rest
1 10 Controlled (h:m:s)
2 10 Controlled (h:m:s)
3 10 Controlled (h:m:s)
LLT
MOVE, Kn Rockback Hold, SA Pull
reps 10
Rest
Set Reps Rest
1 10 (h:m:s)