06/01
DE superset 1
- DE OHP (50%) - 10 x 3 @ 26.25
- Cable face pulls - 10 x 5 @ 15
(10m EMOM)
DE superset 2
- DE Bench (50%) - 10 x 3 @ 40
- Cable high-to-low rows - 10 x 5 @ 20
(20s rest)
Assistance
- Banded chinups - 3 x 10 @ red + black + blue bands
- Incline pushups - 3 x 10
- Side hip thrusts - 3 x 10 ea side
(30s rest)
Program calls for EMOM on both the DE supersets, but I felt like I was rushing the setup on the OHPs to make sure I got it done in a minute (I had about 15-20s spare each round), but I feel at my level it would make more sense to focus on the technique more (and just being explosive on the concentric), so for the bench I switched to just having 20s rest between rounds instead. I still made sure I was moving between movements quickly, but I felt I could take a little more time getting the setup right etc., which I feel is more conducive. I’ll probably keep it like this going forwards, and do the same on my lower DE day.