LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Alternating Pigeon 1 x 10

Set	reps	Tempo	Rest
1	10	controlled	none

Bridge: alt uni reach OS OH 1 x 10

Set	reps	Tempo	Rest
1	10	controlled	none

Bracing (wall) lateral step w/varied hands 1 x 5 e

Set	reps	Tempo	Rest
1	5 e	controlled	none

DB Alt Arm Curls 2 x 10e

Set	reps	weight_lbs	Tempo	Rest
1	10e	10	slow	as needed
2	10e	10	slow	as needed

SSLat Lunge w/DB Curl 2 x 10T

Set	reps	weight_lbs	Tempo	Rest
1	10T	15	controlled	as needed
2	10T	15	controlled	as needed

DB OH Overhead Press 2 x 10

Set	reps
1	10
2	10

DB Squat w/uni snatch 2 x 5,5e

Set	reps	weight_lbs	Tempo	Rest
1	5,5e	15	fast	as needed
2	5,5e	15	fast	as needed

Supine T-Lunge G2S 2 x 5e

Set	reps	Rest
1	5e	as needed
2	5e	as needed

Keira Mac alpha

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

morning at home, DB's with arm emphasis

Warm-Up Blocks

Warmup Block
Horizontal Loading

UMT
Alternating Pigeon

Set	Reps	Tempo	Rest
1	10	Controlled	none (h:m:s)

UMT
Bridge: alt uni reach OS OH

Set	Reps	Tempo	Rest
1	10	Controlled	none (h:m:s)

UMT
Bracing (wall) lateral step w/varied hands

Set	Reps	Tempo	Rest
1	5 e	Controlled	none (h:m:s)

Workout Blocks

Working Block
Circuit x 2

LLT
DB Alt Arm Curls

reps 10e

weight_lbs 10

Tempo slow

Rest as needed

Set	Reps	Weight	Tempo	Rest
1	10e	10 lbs	Slow	as needed (h:m:s)
2	10e	10 lbs	Slow	as needed (h:m:s)

LMT
SSLat Lunge w/DB Curl

reps 10T

weight_lbs 15

Tempo controlled

Rest as needed

Set	Reps	Weight	Tempo	Rest
1	10T	15 lbs	Controlled	as needed (h:m:s)
2	10T	15 lbs	Controlled	as needed (h:m:s)

LLT
DB OH Overhead Press

reps 10

Set	Reps
1	10
2	10

LLT
DB Squat w/uni snatch

reps 5,5e

weight_lbs 15

Tempo fast

Rest as needed

Set	Reps	Weight	Tempo	Rest
1	5,5e	15 lbs	Fast	as needed (h:m:s)
2	5,5e	15 lbs	Fast	as needed (h:m:s)

Supine T-Lunge G2S

reps 5e

Rest as needed

Set	Reps	Rest
1	5e	as needed (h:m:s)
2	5e	as needed (h:m:s)