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'Human Pulley System' (wk3 #3)
















Warm up

3 rounds

:25 straight arm lat pulldown (very light weight)

:25 db front raises (very light)


3 rounds

:25 shoulder passes with pvc pipe

:25 superman with pvc pipe


3 rounds

:25 db lat pullover on bench

:25 sea turtles


3 rounds

:25 lat pulldown static hold (hod at the halfway point of the lift)

:25 db should press (very light)


Workout

5 rounds (drop set)

5 lat pulldowns (heavy to very heavy) + 10 lat pulldowns (light to moderate light)

:90 rest


:45 straight arm lat pulldown (moderate weight)


5 rounds (drop set)

5 DB bentover row (heavy to very heavy) + 10 db bentover row (moderate light to moderate) [[Each side]]

:60 rest


:45 straight arm lat pulldown (moderate weight)


5 rounds (drop set)

5 seated rows (heavy to very heavy) + 12 seated rows (light to moderate light)

:90 rest


:45 db lat pullover on bench (moderate weight)


5 rounds (drop set)

5 t bar row (heavy to very heavy) + 10 t bar row (light to moderate light)

:90 rest


:45 db lat pullover on bench (moderate weight)



Conditioning (optional)

10:00 cardio (your choice/ walk, run, row, bike)



Services


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