A1 – Tall kneeling 1-arm DB press @ 31X2 tempo x 6/arm, rest 30 sec
45 x 2, 50 x 2, 55
I’m sure the increase in weight from one week is just getting more comfortable with the movement neurologically.
A2 – 1-arm ring rows x 6/arm, rest 30 sec bt arms x 5 sets
Tried to make these as hard as possible. Played around with different hand positions. Kept eccentric very controlled.
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B1 – Banded tricep pulldowns x 12-15, rest 1 min
Done
B2 – PVC banded lat pulldown x 20-24, rest 1 min x 3
Done – these sucked
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C – Piked HSPU around the world x 2 ‘laps’, rest walk 90 sec x 4
Going to the right was much harder than going to the right.
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D – Airdyne 10 set HARD, 50 sec slow spin x 8, rest walk 4 min x 2
Set a goal of at least 1100 watts in the first 8, and 1000 watts the second 8.