A1. Reverse DB Lunge @ 11×1, 6/reps each leg x 3 sets, rest 1 minute. Make these as heavy as you can handle with good form.
A2. Weighted Pronated Pull Ups @ 30×1, 3-4 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 4-6 reps
Beginner: Negative Pull Ups, 3-4 reps
Intermediate: Regular Pull Ups, 4-6 reps
Beginner: Negative Pull Ups, 3-4 reps
B. DB Zotman Curls, 6-8 reps x 3 sets, rest 1 minute.
C. Every 3 minutes row 35s ALL OUT x 6 sets. Can be done in teams of 2 or 3 to foster healthy competition!
Performance:
Mobility, foam roll, stretch. Light Z1 work on Airdyne or rower or go for a nice walk or hike. Just nothing too strenuous.
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