upper body 1 (w3) (feb 15)

Logged session

upper body 1 (w3) (feb 15)

Jonathan Makarski

general133 min

Duration

133 min

Movements

9

Sets

27

Volume

16,380 lbs

10 people completed this session

Part of a sequence

The Receiver Sequence (4 Week) · Week 1, Day 1

Movements

01

High Hang Pulls

Set 1

weight

135 lbs

reps

4

Set 2

weight

135 lbs

reps

4

Set 3

weight

135 lbs

reps

4

02

Single Arm Snatch

Set 4

weight

50 lbs

reps

4

Set 5

weight

50 lbs

reps

4

Set 6

weight

50 lbs

reps

4

03

Split Squat Switch Band Pulls

Set 7

weight

50 lbs

reps

8

Set 8

weight

50 lbs

reps

8

Set 9

weight

50 lbs

reps

8

04

Bench Press (5 Second Eccentric)

Set 10

weight

70 lbs

reps

4

Set 11

weight

70 lbs

reps

4

Set 12

weight

70 lbs

reps

4

05

Incline Bench

Set 13

weight

175 lbs

reps

10

Set 14

weight

175 lbs

reps

10

Set 15

weight

175 lbs

reps

10

06

Bent Over Row

Set 16

weight

155 lbs

reps

8

Set 17

weight

155 lbs

reps

8

Set 18

weight

155 lbs

reps

8

Other sessions in this sequence

Field Session 1

Field Session 1

Week 1 · Day 1

Lower Body 1

Lower Body 1

Week 1 · Day 2

Upper Body 1

Upper Body 1

Week 1 · Day 3

Shoulders & Arms (optional)

Shoulders & Arms (optional)

Week 1 · Day 4

Upper Body 1

Upper Body 1

Week 1 · Day 5

Field Session 3

Field Session 3

Week 1 · Day 6

Upper Body 2

Upper Body 2

Week 1 · Day 7

Lower Body 1

Lower Body 1

Week 1 · Day 8

Field Session 1

Field Session 1

Week 1 · Day 9

Shoulders & Arms (optional)

Shoulders & Arms (optional)

Week 1 · Day 10

Created by

Jonathan Makarski

@jonathanmakarski