A. Bench Press @ 50% + Doubled Mini Band 8 x 3 (3 sets close, 2 middle, 3 wide)
B. Ultra Wide Grip Strict Pull-Ups 3x Max reps - rest 90 seconds
C. SA DB Row 3 x 10/arm rest 30 seconds between arms
D. Chin-Up (negatives) - 3 x 5-6 reps (5 seconds down on each rep)
+
For time:
1000m Row
100 Push Press 75/55
10 Muscle Ups
+
Finisher:
Band Face Pulls x 100 Reps
A. 95 for close, 115 for mid and wide
ReplyDeleteB. 3X4. I suck at strict pull ups
C. Done with 40#
D. Done
E. 12:48
F. Done
Accessory work done
Shoulders: smoked.
A. 75
ReplyDeleteB. 8-7-7
C. 30 pounds
D. done
E. 19:05
A. 105 with purple band.
ReplyDeleteB. 12, 13, 9
C. All with 50#
D. Done
E. 13:55,,, Shoulders were smoked. Had to resort to singles for MU.
A) 135 with purples
ReplyDeleteB) 12, 9, 7
C) 50, 70, 70
D) Done
E) 13:11 Had to do singles for MUs
A. 80
ReplyDeleteB. 8, 6, 8
C. 50lb DB
D. Done
E. 15:34. Got stuck on the MUs
150 with red bands.
ReplyDelete21,10,10
Used 70kb
Done
9:49.
3:40 1k
PP 30,25,25,20
Mu. 5,5