ATG Standard 2.2

Incline Pigeon 3 sets 

1 - Hold for 1 minute

2 - 20 pulses

3 - 20 good mornings

Behind Neck Press (Standard is 66% BW for 8 reps) 3 x 8, 10, 10 @ 95# - 115# - 135#

Trap 3 Raise 3 x 8, 10, 12 @ 15# - 15# - 10# (*4 sec eccentric on last set)

QL Raises (Standard is 25% BW for 10 reps) 3x10 @ 20# - 25# - 30# 

Couch Lunge Pulse 3x20 

SL Seated Calf Raise 3x25 @ 2 pood

 

Neck Bridge 3x3 w/ 8 sec hold on bench

DB Pullover 3 x 15, 12, 10 @ 35# - 45# - 50#

ATG Dips 3x10 @ BW

Cable Pancake 3x10 @ 30# - 40# - 50#