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Thursday, May 16, 2019

  Thurs 5/16/19
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: 3x12
paired with Seated Cable Rows (triangle bar):
3x12

B) Straight Arm Pull Downs: 3x12
paired with T-Bar Rows: 3x12

C) Cable Rope Face Pulls: 3x12
paired with DB Curls: 3x12
Met-Con: 5 Round not for time

10 Turkish Get Ups (5/side)

REST 1-2 minutes between rounds.

*Focus on quality movement. Stay active!
Additional
Optional
Accessory
Work:
DB Hammer Curls: 4x10
Tricep Rope Press Downs: 4x10
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform :20 on/1:00 off x 5 sets at 85% of
max avg. watts
.