Wednesday, November 5, 2014

Day 187

A.) Squats

Front Squat 7 x 1

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavy singles, not to necessarily max out. All 7 sets should be at 85% or higher.

B.) Pulls

EMOM x 10 minutes: Strict Pull-Ups

Pick reps you can maintain for all 10 sets consistently.

C.) Accessory

DB Single Arm Rows: 3 x 20/Side

Rest 90-120 seconds between sets. Heavy as possible.

D.) Band Shoulder Series: 4 sets for quality of,

Overhand Pull-Aparts x 10
Underhand Pull-Aparts x 10
Face Pull x 10

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