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Thursday, April 11, 2019

  Thurs 4/11/19
Mobility: Shoulders
Strength/Skill: Developing Back Strength (to be done upstairs
in the fitness center):
*Sets should be done unbroken and the last 2
reps should be a challenge to get.

A) Lat Pull Downs with chin-up grip: 3x15
paired with 1-arm DB Row:
3x15 each

B) DB Pull Overs: 3x15
paired with Cable Reverse Flies: 3x15

C) Cable or Machine Reverse Flies: 3x15
paired with Curl Bar Curls: 3x15
Met-Con: 10 Rounds

1:00 ON/2:00 REST

10/8 cal on AB
w/ remainder of time max reps Double Unders/
Power Jumps
Additional
Optional
Accessory
Work:
DB Curls: 4x8
Overhead DB Tricep Extensions: 4x8
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform 1:00 on/1:00 off x 6 sets at 60% of
max avg. watts
.