Warm Up:
- Dynamic mobility for shoulders and spine
- Crossover Symmetry Iron Scap
- Static stretches for pecs, lats, and t-spine
Strength Training:
Weighted Chin Ups (3x5):
- 0x5, 25x4, 50x3, 75x2, 100x1, 50x 4, 4, 4
Wide Grip Pull Ups (3x10 or 30 reps total):
- 0x 8, 7, 6, 5, 4
Ring Rows (3x15 or 45 reps total):
- 0x 10, 10, 9, 9, 7
Upper Back Superset (3x15 each):
- Behind the Back Shrugs: 270x 14, 14, 14
- Band Face Pulls: Green + Red x 14, 14, 14
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.