Train West Van – Skill/Additional Work
Pull Up Strength 2
Band Assisted Strict Pull Up (No Measure)
5 sets of Max Reps [31X1 Tempo]
[ Rest as needed ]
*AMRAP [-1] each Set [1 rep in reserve) *Focus on Lowering through Eccentric w/control, Once at the bottom, jump to top with chin over bar and repeat. Set Ends once you are unable to maintain a 3 Second Eccentric temp o
Feet Elevated Ring Row (No Measure)
4 Sets of Max Reps
[1 Rep in Reserve]
[Rest as needed]
Maintain Slow Tempo on Eccentric
3 Alternating Sets
Single Arm DB Rows (Weight)
6 Single Arm DB Rows / Side
Go HEAVY
[Rest 1:00 before next exercise]
Chin Over Bar Hold (No Measure)
Chin Over Bar Hold for As Long As Possible
Use Band that will allow over 15 Seconds in 1-2 Sets and maintain same band tension for next weeks
[Rest 1:00 before next exercise]
DB Bicep Curls (No Measure)
20 Reps
[Rest until recovered for next round]
Accessory
Medball T-Spine Cars (No Measure)
Complete 5 Reps in Each Direction – Slow and focus on large Range of Motion
Cat Cow (No Measure)
Accumulate 30 Reps
Prone Shoulder Swimmers (No Measure)
Accumulate 20 Reps