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Skill/Additional Work – Thu, Aug 8

    Train West Van – Skill/Additional Work

    Pull Up Strength 2

    Band Assisted Strict Pull Up (No Measure)

    5 sets of Max Reps [31X1 Tempo]

    [ Rest as needed ]

    *AMRAP [-1] each Set [1 rep in reserve) *Focus on Lowering through Eccentric w/control, Once at the bottom, jump to top with chin over bar and repeat. Set Ends once you are unable to maintain a 3 Second Eccentric temp o

    Feet Elevated Ring Row (No Measure)

    4 Sets of Max Reps

    [1 Rep in Reserve]

    [Rest as needed]

    Maintain Slow Tempo on Eccentric

    3 Alternating Sets

    Single Arm DB Rows (Weight)

    6 Single Arm DB Rows / Side

    Go HEAVY

    [Rest 1:00 before next exercise]

    Chin Over Bar Hold (No Measure)

    Chin Over Bar Hold for As Long As Possible

    Use Band that will allow over 15 Seconds in 1-2 Sets and maintain same band tension for next weeks

    [Rest 1:00 before next exercise]

    DB Bicep Curls (No Measure)

    20 Reps

    [Rest until recovered for next round]

    Accessory

    Medball T-Spine Cars (No Measure)

    Complete 5 Reps in Each Direction – Slow and focus on large Range of Motion

    Cat Cow (No Measure)

    Accumulate 30 Reps

    Prone Shoulder Swimmers (No Measure)

    Accumulate 20 Reps