Sunday, June 7, 2020

9-7-5 Wave - Back & Chest...

Front Lever Pulls - 3-2-1x2 -  (20lb Vest & 10lb ankle weighs)


 I feel these in my whole upper back more than any other back movement! 


“Front lever pulls are an upper body multi-plane pulling exercise that simultaneously combines pull-up, rowing and static strength elements. In my opinion this movement (and all its evil variations :D) is far superior to simple pull-ups and should be a staple in all gymnastic conditioning programs”. - Coach Sommer, GymFit


Ring Push Ups - 9-7-5 - 20lb Vest 

*Superset


Ring Fly - 9-7-5x2 - 20lb Vest 

Seal Rows - 35-53-70/53-53-70 

*Superset


Cash Out:  Max Reps Push Ups in 60 seconds - 65 (2 rep PR! - got 38 on first 30 seconds). Goal is 70+

No comments: