a ) Main strength /Pulling progression/
Week1

5 sets
8 Pendlay row
— tempo: 3” down
— moderate-heavy loads

b ) Accessory strength /back - traps/

3 sets
8-8 DB row on bench@heavy
8-8 DB upright row@moderate

3 sets
15 Seated banded row
8 Behind the back barbell shrug@heavy

c ) ‘Pump sesh’

8’ min Amrap
Max rep ‘No squat ManMaker’*
Emom (inc. start): 8 single ring inverted row
*: Renagade row (right) - DB Push up - Renegade row (left) - DB Push up - Power clean and STOH