Sun Sets on the West (wk4 #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

3 rounds

:25 barbell deadlift (light to moderate light)

:25 front raises (very light)

:50 rest

:45 straight arm lat pulldown (moderate weight)

3 rounds

:25 barbell deadlift (moderate to moderate heavy)

:75 rest

:45 straight arm lat pulldown (moderate weight)

3 rounds

:25 lat pulldown (very heavy to heavy)

:25 lat pulldown (light to very light)

:50 rest

:45 db lat pullover on bench (moderate weight)

3 rounds

:25 lat pulldown (very heavy, partner assisted contraction with 3s elongation)

:75 rest

:45 db lat pullover on bench (moderate weight)

3 rounds

:25 seated row (very heavy to heavy)

:25 seated row (light to very light)

:50 rest

:45 straight arm lat pull down (bent over variation/45 degrees)

3 rounds

:25 seated row (1s contraction 3s elongation)

:75 rest

:45 straight arm lat pull down (bent over variation/45 degrees)

4 rounds

:25 reverse flys on incline bench

:25 bicep curls

:25 hammer curls

:25 rest

Conditioning (optional)

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

Services

Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.

Sample of Simulated attack

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