Ten Strict: Support Day: Horizontal
A short non-bar day between ladders. Rows under a low bar or table edge, push-ups to balance the pulling, and a side-on core hold. ~16 min, 3 movements.
Estimated session
- Movements 3
- Working sets 7
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Inverted Row Bar at waist height in a rack, a Smith bar, or a solid table edge. Body straight, chest to the bar, one-second pause at the top. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 02 | Pushups Balance for a week of pulling. Elbows at about 45 degrees, full lockout, knees down before form degrades. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 03 | Side Bridge Lie on one side, elbow under the shoulder, forearm flat, feet stacked. Lift the hips until there is a straight line from ear to ankle and hold — hips stacked, not rolled forward or back. Breathe normally. The prescribed duration is per side; run both sides for equal time. Drop to the bottom knee if the hips sag. 2 × 30s · rest 45s | 2 | 30s | 45s |
Coaching notes
Recovery-priority session — cap everything at RPE 7 and leave three reps in reserve; if it makes tomorrow's ladder worse, it was run too hard. Rows need a bar at waist height in a rack, a Smith bar, or a sturdy table edge with the heels on the floor; with none of those, substitute Supermans and log the pull as under-stimulated. Raise the feet to make the row harder, walk them back to make it easier — never add sets. Push-ups go to the knees before they go ugly.
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Aleks · Coach
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