Tue, Sep 1
Day 2 · Strength · usually Tuesday
Progressive rowing and pulling strength.
Warm up with 3–5 min of easy skipping rope, then a few light reps of the first pattern.
4 × 6–8 / side
Rest 2–3 min
Home. Gym pull-up bar or heavier dumbbells when you have them.
Log per side for the single-arm row. For inverted rows, log the reps you completed.
Regression. Chest on the bench, or feet closer to the table so the inverted row is easier.
Set 1 · each side
Set 2 · each side
Set 3 · each side
Set 4 · each side
Rest 2–3 min
3 × 5–8
Rest 2 min
Home or gym
Regression. Chest-supported row, or fewer pull-up negatives.
Set 1
Set 2
Set 3
Rest 2 min
3 × 10–12
Rest 60–90 s
Home
Light load. Hinge only as far as you can brace.
Regression. Chest-supported reverse fly.
Set 1
Set 2
Set 3
Rest 60–90 s
3 × 8–12
Rest 60 s
Home
Set 1
Set 2
Set 3
Rest 60 s
3 × 8–12 taps / side
Rest 45–60 s
Home
Forearm or high plank. Hips level. Almost no side-to-side shift.
Regression. Wider feet, or taps without lifting the hand fully.
Set 1 · each side
Set 2 · each side
Set 3 · each side
Rest 45–60 s
Optional conditioning: 5–10 min of easy skipping rope if you still feel fresh. Skip it when joints or fatigue are up.
