Wednesday, May 8, 2019

Back, Calves, Abs

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A1. Lat Pull Down

x12-15x8

same weight as last week

A2. Banded single arm flies

x12-15/side x 8

**standing upright off rig.

**this is a chest/pec fly

B. T-bar row

3020 tempo

x10-12 reps x 5 sets

add 5-10%

C1. Yoke zercher hold x:20x3

C2. Seated hand over hand drag x50'x3

D. Abs

10 toe touches

10 hollow rocks

10 russain twist

10 sec. hollow hold

rest :60

x5

Kevin Glass206