Workout:
A. Weighted eccentric only pull ups @41A1; 3-4x6; rest 2 min
9x4
18x4
26x4
26x4
26x3
26x3
B. Bent over barbell rows; 6-8x5; rest 2 min
65x8
70x8
75x7
75x7
75x7
C. False grip ring rows; 10-12x5; rest 90 seconds
5 sets of 10 reps
D. Pronated grip above the bar isometric holds; accumulate 3 min
3 minutes: all 10 second increments
+
yoga/stretching 20 min
Not a lot to say other than the pronated grip holds were harder than the supine. I was barely squeaking out 10 seconds at a time toward the end of the 3 minutes. Thanks!
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