Pulling strength + hyperthrophy focus day

A) Main strength

Bent over row
5x6 reps
- Build up and use the same (heavy) weight for each set
Superset with:
Strict press
4x8 reps
- Same (moderate) weight for each set
-rest 2 mins-

B) Accessory strength

3 sets
Strict chin up - (aim for 5-8 reps or option for toe spotted chin ups)
-rest 30 sec-
Seated banded row with 1 sec hold x 10-15 reps
-rest 30 sec-
Dumbbell hammer curl x 10-15 reps
-rest 2-3 mins-

C) Core work
2-3 sets of:
20-30 sec weighted forearm plank
20-30 sec weighted hollow rock