Cable row 3, 3, 3, 3, 3
125, 135, 140, 145, 155 (2.5)
======
20 x cable row - 90% 3RM (130)
20 x pull-ups
Time = 4:40
======
Amrap 15
3 x pull-ups
6 x chin-ups
Score = 9 plus 5 chin-ups
======
RFT:
30 x overhand rows
30 x underhand rows
Time = 5:15
======
21-15-9 lateral pull-downs @ 70
3-way split: to eye level; eye level to chest; full range of motion
Time = 3:21
======
Preacher curls (machine):
@ 40 = 10 reps
@ 50 = 4
@ 40 = 5
2 comments:
fyi, pulldowns do not come to waist, at lowest they come to upper chest, otherwise the shoulders are rotated at a bad angle, think of a pullup....no such thing as a waist to bar pullup. Nice work though!
You're forgetting my chest and waist aren't too far apart.
Post a Comment