WARMUP: 5 min rower or dynamic stretches · 1-2 light warmup sets on first compound.
RULES: 3-sec eccentric every rep · Top set = 1-2 reps in tank · +2.5 kg when all reps clean · Rest 2-3 min compounds, 60-90 sec accessories.
Clears all checkboxes. Last week's weights stay saved as reference.
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This clears all checkboxes for Mon, Wed, and Fri. Your weights from this week become "last week" reference values. This cannot be undone.