Warmup, 1 round:
Tricep/Lat Plank Stretch w/25lb bar - 60 sec
Skin the Cat Hang - 30 sec (10 sec knuckles to roof, 10 sec neutral, 10 sec palm up)
Eagle Grip Dislocates - 10 reps (off box, heavily spotted. Make the movement smooth and pain free)
Scap Sequence x 1 (10 reps ea.)
A1. Thick Bar 30 deg. Incline Press: 4 x 6,4,4,12 @ 4110, rest 2 min 185, 205, 225, 160x10
A2. Lean Away Chins: 4 x 6,4,4,amrap(-2) @ 4110, rest 2 min 15,25,30, 8reps
B. One Arm Torso Row: 3 x 4-6 @ 31X1, rest 60 sec b/t arms 80, 100 5/R 6/L, 100 4/R 4/L
C. Seated DB External Rotations: 3 x 5 @ 8010, rest 45 sec b/t arms 20,25,27 4/R 4/L
In cooldown, do Tricep/Lat Plank Stretch w/25lb bar - 60 sec - once :60sec hold w/35lb bar from knees off 45lb bumper
No comments:
Post a Comment