image description

Thursday, May 9, 2019

  Thurs 5/9/19
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.
*Increase weight from two weeks ago if possible

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: 3 Rounds Not For Time

30 Weighted Ab Mat Sit-ups
1:00 Hollow Body Hold
200m 1-Arm Farmer Carry

REST 2:00 Between Sets
Additional
Optional
Accessory
Work:
DB Hammer Curls: 4x8
Tricep Rope Press Downs: 4x8
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform 1:00 on/1:00 off x 10 sets at 70% of
max avg. watts
.