August 29th, 2018 – Washed Up Athlete

A. Bent-over “Supinated” Barbell Rows (palms facing) – 4 x 10-12 reps
*Increase weight next week when you successfully make all sets of 12 reps with same weight

B. Wide-Grip Pullups – Choose # of reps to complete UNBROKEN for each set
One set every 2 minutes for 6 sets
Scale as needed if rep # is less than 3 reps per set

C. Complete 4 sets of the “Mechanical Drop-Set” (see video for demo)

Mechanical Drop set means:
Complete first movement to fatigue, and immediately move into the next “similar” movement that allows you to continue accruing reps due it being *slightly* easier than the first movement

8 Reps “chest-supported” Wide Rows
8 Reps “chest-supported” Narrow Rows
Rest 2-3 min after each paired sequence

D. Banded Tricep Pushdowns – 3 sets of 21 reps
+ 12 reps every 45 seconds x 5 sets (using same resistance as the sets of 21 reps)
***Place a dowel, PVC Pipe or Barbell centered between two bands that are hanging over a pull-up bar

E. Lying DB Tricep Extensions – Reps 15-15-12-12-10
*Increase weight each time the reps decrease

F. Superset Movements x 2 sets each:
Ring or TRX Rows x 12-15 reps
Diamond (narrow) grip Tricep Push-ups x Max reps unbroken
Rest 2-3 min

G. Straight Arm Pulldown 15-15-12-12-10

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