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Thursday, June 13, 2019

  Thurs 6/13/19
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: 1:30 on/1:30 off x 5 sets

1 lap prowler push (F: 45/25) (S: 90/45)
remainder of time max reps AbMat Sit-ups

score= total sit-ups
Additional
Optional
Accessory
Work:
Curl Bar Curls: 4x10
Tricep Kick Backs: 4x10 each
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform :20 on/1:00 off x 9 sets at 90% of max
avg. watts
.