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Thursday, May 23, 2019

  Thurs 5/23/19
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: 3x12
paired with 1-arm DB Row:
3x12 each

B) DB Pull Overs: 3x12
paired with Cable Reverse Flies: 3x12

C) Cable or Machine Reverse Flies: 3x12
paired with Curl Bar Curls: 3x12
Met-Con: Aerobic Capacity

Not For time

150/100 Cal on AB

For Men: 15 cals fast, 15 cals slow
For Women: 10 cals fast, 10 cals fast
Additional
Optional
Accessory
Work:
DB Hammer Curls: 2x10
Tricep Rope Press Downs: 2x10
*Deload: use moderate load
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform :20 on/1:00 off x 6 sets at 85% of
max avg. watts
.