TrainersEye · Session of the Day · Fat Shredder · #022

Fat Shredder Density Complexes — Work-Capacity Day

Barbell/DB complexes — big muscle, minimal rest, strength retained in deficit · Block 1 · Foundation (technique first, RPE 7)

Target ≈ 55 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Thermal ramp · raise HR, groove patterns · 6 min

Time__ : __

1	Inchwormsteady breathing rhythm	2 min
2	High Kneestall posture, ribs stacked	2 × 10
3	Leg Swingquality over speed, always	8 + 8

Phase 2 · Main Metabolic Block3 rounds · 6 reps each, bar never rests · rest 2 min · pick a load the LAST move survives

Time__ : __

1	Hang Power Cleando not set the bar down — smooth transitions	6 reps	kg
2	Overhead Pressloads stay crisp even breathing hard — no sloppy reps	6 reps	kg
3	Thrusterloads stay crisp even breathing hard — no sloppy reps	6 reps	kg
4	Bent-Over Rowloads stay crisp even breathing hard — no sloppy reps	6 reps	kg
5	Front Squatloads stay crisp even breathing hard — no sloppy reps	6 reps	kg

Rounds

Progression: Deficit rule #1: in a calorie deficit, strength is protected by KEEPING the loads and trimming only the rest. Never chase soreness — chase total work done.

Phase 3 · Second Engine4 × 60 s @ 80-90% HRmax : 60 s easy · even output every rep

Time__ : __

Ellipticaltalk test: 3-4 words max at work pace

60/60 s × 4

Phase 5 · Cool-Down & Parasympathetic Reset5 min · bring HR under 100, stretch the workers

Time__ : __

1	Hip Flexor Stretchsteady breathing rhythm	45 s/side
2	Standing Quad Stretchsteady breathing rhythm	60 s
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

__ : __ : __

Session Complete

Athlete signature

Coach signature

Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

High-output fat-loss training in a calorie deficit — prioritise sleep, protein, and recovery; stop at dizziness. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.