Duration
41 min
Movements
6
Sets
22
Volume
1,410 lbs
8 people completed this session
Part of a sequence
Transverse Architecture Protocol · Week 1, Day 1
Movements
A — 4 rounds
GHD Posterior Oblique Sling Row
intensity
70%
reps
6
intensity
70%
reps
6
intensity
70%
reps
6
intensity
70%
reps
6
Rotational Landmine Press
intensity
75%
reps
4
intensity
75%
reps
4
intensity
75%
reps
4
intensity
75%
reps
4
B — 4 rounds
Half-Kneeling Single Arm Row
intensity
70%
reps
8
intensity
70%
reps
8
intensity
70%
reps
8
A — 4 rounds
Med Ball Rotational Throw
intensity
5%
reps
4
intensity
5%
reps
4
intensity
5%
reps
4
intensity
5%
reps
4
Split Squat Rotational Medball Slam
intensity
5%
reps
4
intensity
5%
reps
4
intensity
5%
reps
4
intensity
5%
reps
4
B — 4 rounds
Pallof press
intensity
65%
reps
10
intensity
65%
reps
10
intensity
65%
reps
10
Other sessions in this sequence
Transverse Velocity & Sling Power
Week 1 · Day 1
Structural Decoupling
Week 1 · Day 2
Reactive Decoupling & Transverse Yielding
Week 1 · Day 3
Kinetic Articulation (Mobility)
Week 1 · Day 4
Unilateral Anchor & Extreme Decoupling
Week 1 · Day 5
Transverse Velocity & Sling Power
Week 1 · Day 6
Structural Decoupling
Week 1 · Day 7
Reactive Decoupling & Transverse Yielding
Week 1 · Day 8
Unilateral Anchor & Extreme Decoupling
Week 1 · Day 9
Transverse Velocity & Sling Power
Week 1 · Day 10
Created by
Rachelle Stoll
@rstoll09