Friday, April 10, 2015

Friday 4/10 – Back/Triceps:
A. Alternate movements x 3 sets each:

Strict Pull-ups – 1 set of max reps, then 2 sets stopping 1-2 reps shy of failure
Rest 1-2 min, and alternate each set with…
Strict Dips or Bench Dips – 1 set of max reps, then 2 sets stopping 1-2 reps shy of failure
Rest 1-2 min, then return to pull-ups

***For both movements, the goal is 10 reps for the “max reps” set. Once you can achieve 10 reps, add a small amount of weight, and work back to 10 reps. For the subsequent sets (stopping 1-2 reps shy of failure), use whatever load (or scale) is needed to stay within 6-10 rep range

did 10-5-5 on pullups and ring dips

B. EMOM x 8 min – choose number of strict pull-ups to hit unbroken each minute
***If your number is below 4 reps, you should use assistance

went 5-5-4-4-4-3-3-3

C. EMOM x 8 min – Bent-Over Barbell Rows x 8 reps (moderate weight)

used 83#

D. Skull Crushers – Quickly work up to heavy set of 8, then complete:
EMOM x 8 min @ 60-70% of 8RM from above x 8 reps per minute

worked up to 53#, then used 43# for EMOM

E. Alternate Movements x 2 sets each:

Straight arm Band pullovers/Pulldowns x 15-25 reps SUPERSET with Ring Rows x max unbroken
Rest 1-2 min
Diamond Push—ups x max reps unbroken
Rest 1 min

max reps was 10 pushups for both sets

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