Skills and strength core/lats/rowing/shoulder strength

4 rounds

~3-5 strict pull-ups focusing on lat activation
~Ring fall outs 6-8 reps stay hollow and arms straight.
~Pendlay bent over row x 10 … Tension in hamstrings, wide grip on the bar And focus on lat activation and pausing at peak of movement.
~ 5-7 Hand Release Push-ups due to post carpal tunnel surgery
working back up to putting pressure on hand
~Single arm KB press 10-15 reps per side
V-ups 10-12 with 10lb Medball
~250 row as fast as you can

20140406-141740.jpg

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s