TrainersEye · Session of the Day · Strength · #113

Strength Heavy Pull & Upper-Back Strength Day

Upper-back force transmission · scap retraction strength, grip-limited loading · Method · Wave Loading 3-2-1 / 3-2-1 (85-93%)

Target ≈ 55 minDate Body Weight Session RPE cap 9/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · CNS potentiation & joint centration · 6-8 min

Time__ : __

1	Dead Bug360° brace — pressurise before the plates move	2 × 8
2	Wall Slidesteady breathing rhythm	8 + 8
3	World's Greatest Stretchjoints packed — shoulders seated, lats loaded	2 × 10
4	Medicine Ball Chest Passcrisp hip snap every rep	3 × 3 @ 30%

Phase 2 · Primary Max-Force AnchorWave 3-2-1 / 3-2-1 @ 85-89-93% · rest 2-3 min · second wave only if crisp

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1	Chest-Supported Row360° brace — pressurise before the plates move	ramp 5-6 sets	kg
2	Chest-Supported Rowjoints packed — shoulders seated, lats loaded	3-2-1 × 2	kg
3	Chest-Supported Rowonly crisp reps count — slow bar ends the set	85-89-93%	kg

Progression: Wave rule: 3 @ 85% → 2 @ 89% → 1 @ 93%; second wave only if the first single moved crisp. Post-activation: expect wave 2 to feel lighter — ride it.

Phase 3 · Structural / Torque Reinforcement14-18 min · sticking-point & kinetic-leak accessories · rest 2 min

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1	Straight-Arm Pulldownattack the sticking point — accelerate into it	4 × 4 @ 80%	kg
2	Face Pullquality over speed, always	3 × 6 tempo 4-1-1	kg
3	Bulgarian Split Squattall posture, ribs stacked	3 × 6/side	kg

Phase 4 · Kinetic Capacity — Carries & Core6-8 min · heavy carries, anti-rotation, posterior isolation

Time__ : __

1	Farmer Carrycrush grip, shoulders packed	3 × 20 m heavy	kg
2	RKC Plankanti-rotation — nothing moves	3 × 8/side
3	Back Extensionneutral spine — zero shear, hips and bar rise together	2 × 10	kg

Phase 5 · Decompression & Restoration4-6 min · axial traction, spinal decompression, breathwork

Time__ : __

1	Dead Hanglet the spine hang long — grip relaxed, breathe	2 × 30 s
2	Child's Posesteady breathing rhythm	60 s
3	Seated Forward Foldsteady breathing rhythm	45 s/side
4	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

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Session Complete

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

Supramaximal loading — competent spotters, safeties set, and technical mastery required. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.