ME 3.1 Pull/press

 1) 2x

cable rot pull/press

split squat active foot ISO + SL rdl w. balance assist

kb swings

2) 3x

45 seconds of work at each - try to keep steady breath/steady tempo with no pausing

45 seconds rest between sets

d. db RDL (50#)

db floor press (45#)

contralateral deadbugs

3) 3x - same protocol as above

s. db stationary lateral lunge (35#) - 45 seconds R leg / 45 seconds L leg

high incline d. db arnold press (25#) - after failure, straight into curls until time

pb kneeling roll outs

4) 2 sets - max reps at each, 45 seconds rest between sets

pb hamstring curls

plate front raises (25#)

• Notes: Wow, felt really good today. This will be the last week of ME protocol so finishing with timed density sets after building up some endurance the past two weeks. Everything felt great and I was cramming some good volume in on these sets after doing 12-15 reps the past two weeks. Arnold press and lateral lunges in particular have already gotten stronger.