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Thursday, July 11, 2019

  Thurs 7/11/19
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: 3x10
paired with Seated Cable Rows (triangle bar):
3x10

B) Straight Arm Pull Downs: 3x10
paired with T-Bar Rows: 3x10

C) Cable Rope Face Pulls: 3x10
paired with DB Curls: 3x10
Met-Con: For Time (15:00) Cap

10 Rounds

10 Calories on AB
10 Burpees

Record score. This workout will be repeated.
Additional
Optional
Accessory
Work:
Curl Bar Reverse Curls: 4x10
Skull Crushers: 4x10
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform 1:00 on/1:00 off x 7 sets at 65% of
max avg. watts
.