TrainersEye · Session of the Day · Intense · #109

Intense Barbell Strength & Capacity

Phase 4 · Week 4 · advanced trainees

Target ≈ 90 minDate Body Weight Session RPE cap 8-9/10Coach: MMSx Team of Experts

Warm-Up · RAMPRaise → Activate → Mobilise → Potentiate · ≈ 12 min · one pass

Time__ : __

1	Rowing Machine — steadyRaise · smooth pulls, nose breathing	4 min
2	World's Greatest StretchMobilise · long exhale in deepest position	3/side
3	Hip CirclesMobilise · open the hips for volume ahead	8/dir
4	Band Pull-ApartActivate · shoulder blades set for pressing	2 × 15
5	Goblet SquatPotentiate · grooves today's squat pattern	2 × 6

A · Main Strength — Pressramp-up → top set → back-offs · rest 2-3 min · tempo 3-1-X-1

Time__ : __

1	Overhead Pressbig brace, bar speed honest	ramp ×4	kg
2	Overhead Pressheavy but crisp — no grinding	1 × 2	kg
3	Overhead Pressquality over speed, always	3 × 2 −10%	kg

Progression: All back-offs clean at RPE ≤ 8 → add 2.5 kg to the top set next time. Miss → repeat the load.

B · Upper Superset4 rounds · pair back-to-back · rest 90 s after each pair

Time__ : __

	1	Pull-Upcrush grip, shoulders packed	3 × 6-8	kg
	2	Seated Rowtall posture, ribs stacked	3 × 8-10	kg

C · Glycolytic Circuit5 rounds · 40 s work / 20 s rest · 90 s between rounds · pace RPE 8

Time__ : __

1	Kettlebell Cleancrisp hip snap every rep	40/20 s
2	Man Makersteady breathing rhythm	40/20 s
3	Rowing Machine — steadyhold target pace, no fade	40/20 s

Rounds

D · Midline2 rounds · slow and owned · 45 s rest between rounds

Time__ : __

	1	Cable Crunchno lumbar extension	3 × 10
	2	Body Sawanti-rotation — nothing moves	3 × 30 s

Rounds

Cool-Down · Targeted≈ 10 min · today's tissues get the minutes

Time__ : __

1	Easy Walk — deep breathsBring HR under 100 before you stretch	3 min
2	Doorway Pec StretchPressing done — blades back and down	45 s
3	Overhead Lat StretchPulling done — breathe into the ribcage	45 s/side
4	Box Breathing4-4-4-4 — leave calmer than you arrived	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

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Session Complete

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Loads / times hit / next targets

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

Advanced programming — medical clearance recommended. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.