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Thursday, July 4, 2019

  Thurs 7/4/19
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: 3x10
paired with 1-arm DB Row:
3x10 each

B) DB Pull Overs: 3x10
paired with Cable Reverse Flies: 3x10

C) Cable or Machine Reverse Flies: 3x10
paired with Curl Bar Curls: 3x10
Met-Con: 400m Run Repeats x 5

1:1 Work to Rest Ratio
Additional
Optional
Accessory
Work:
Curl Bar Reverse Curls: 4x8
Skull Crushers: 4x8
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last
week, perform 1:00 on/1:00 off x 6 sets at
60% of max avg. watts
.