Variant Pull Day: Reduced
Taper and test-week second pull. Two light snatch-grip sets and one easy set each of Romanian deadlift, good morning and glute bridge. ~25 min.
Estimated session
- Movements 4
- Working sets 5
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Snatch Deadlift Wide snatch grip, chest tall, same back angle off the floor. Light and fast — the week's coaching gives the percentage. 1 warm-up set first 2 × 5 · rest 2:30 | 2 | 5 | 2:30 |
| 02 | Romanian Deadlift One easy set. Bar stays on the legs, hips travel back, stop where the hamstrings run out of length. 1 × 8 · rest 1:30 | 1 | 8 | 1:30 |
| 03 | Good Morning One easy set, bar low across the rear delts. Drop it entirely if the hips are still sore. 1 × 10 · rest 1:30 | 1 | 10 | 1:30 |
| 04 | Barbell Glute Bridge One set, padded bar, full hip extension with a one-second squeeze at the top. 1 × 12 · rest 1:15 | 1 | 12 | 1:15 |
Coaching notes
Everything is capped at RPE 6-7 and should feel almost too easy. Two snatch-grip sets, moved fast, then one set each of Romanian deadlift, good morning and glute bridge — no more, whatever the legs say. Prime with ten single-leg glute bridges per side first. If hips or low back are still sore, drop the good morning entirely rather than reducing its load again. Do not add sets or load, and do not treat this as a chance to make up missed work.
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Aleks · Coach
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