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Thursday, June 6, 2019

  Thurs 6/6/19
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: Grip Training

Dual KB Sumo Deadlifts (F: 44s/26s) (S: 53s/35s)

1 reps + :01 Hold
2 reps + :02 Hold
3 reps + :03 Hold
... all the way to 10

Additional
Optional
Accessory
Work:
Curl Bar Curls: 4x8
Tricep Kick Backs: 4x8 each
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform :20 on/1:00 off x 8 sets at 88% of max
avg. watts
.