[Commander]

Sunday - Back/Triceps

* Tricep pump work in between sets

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
4 reps x 2 set
3 reps x 2 sets
1 hold x 6 seconds

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar - all reps squeezed at the top
137.5x8, 4 sets

Deadstart Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 - 10 second isometric hold

T-Bar
137.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
137.5x1 - 5 second isometric hold
95x5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 reps

Monday - Deadlift/Traps

Deadlift
366x3, 4 sets
371x3, 3 sets
376x3
331x6, 2 sets
306x10

Superset with

Feet Supported Ring Row (focus on upperback)
BWx8, squeeze at top, pause at bottom to reduce momentum

Shrug - 2 second hold at peak contraction
261x10, 2 sets

Glute Ham Curl
BWx10, 3 sets

Superset with

DB Swing
62x10, 2 sets