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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)



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