2-23-22 WEDINESDAY

2-23-22 WEDINESDAY
  • Warm up
    2x15 Lock lat pull down HERE
    2X15 rear delt raises light
    2x15 db bench light
  • FLOOR PRESS AGAINST 25% CHAINS
    Work up to a 1 rep max
    Shannon - stop when you feel your elbows move out of grove
    Casey- Focus on getting your shoulders tucked, draw the lats down toward the hips and hold. "Squeeze the pinky" as you press. This will help you get to the back of shoulders 
    Everyone- Make sure you bring the lats down to the hips and big breath in before lowering the bar, hold the tension. 
  • 3x3x75% FLOOR PRESS (WITH CHAINS) DOWN SETS
  • 4x8 CLOSE GRIP 2 OR 3 BOARD PRESS AGAINST MAX BAND TENSION ONLY
  • 4x10 INCLINE DB TATE PRESS AGAINST MINI OR MONSTER MINI BANDS
  • 3x10 FOOTBALL BAR BENT OVER BARBELL ROWS, PULLING INTO PINS SET AT THE TOP OF THE MOVEMENT, 3 SECOND HOLD AT THE TOP OF EACH REP
  • 3x15 STRAIGHT ARM PULLDOWN
  • 4x25 STANDING BANDED OBLIQUE TWISTS
  • 1x100 SEATED OVERHEAD BAND TRICEP EXTENSIONS
6 day programming