Linear PPL: Pull A (Row Clock)
Row-led pull day. Three working sets of bent-over row with an 8-rep AMRAP gate on the last, lat pulldown as the fixed secondary, then face pulls and curls. ~45 min, 4 movements.
Estimated session
- Movements 4
- Working sets 12
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Bent Over Barbell Row Progressed primary. All three working sets share one load. Torso near parallel, bar to the lower ribs. Final set is the gate. 2 warm-up sets first 3 × 8, last AMRAP · rest 3 min | 3 | 8, last AMRAP | 3 min |
| 02 | Wide-Grip Lat Pulldown Fixed secondary — reps stay fixed every week and load moves only on the week instructions' RPE trigger; set count follows the week. Chest tall, bar to the collarbone, no torso swing. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Face Pull Pull to the forehead, elbows high, pause a beat at the end range. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 04 | Dumbbell Bicep Curl Elbows still, supinate fully at the top, three-second lower. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
Coaching notes
Row first, always — the AMRAP set is the progression signal and it is worthless taken fatigued. Torso angle stays fixed for every rep of the AMRAP; the set ends when the hips start rising to move the bar, not when the arms fail. Do not use straps below the top set. Substitutions with load cues: lat pulldown swaps to bodyweight pull-ups for matched reps; face pulls swap to incline-bench reverse flyes at roughly half the cable load. Cables are optional here; barbell and plates are not. Equipment swaps. No cable stack: Face Pull -> a band face pull anchored at eye height; Wide-Grip Lat Pulldown -> a band lat pulldown anchored overhead, or chin-ups if you have a bar. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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