High Rep Density Training - Upper Body…

Gironda Pull Ups - 2 x 3 then, 1 x 5 Ring Rows

DB Seal Row - 1 x 8-7-5 @ 55*

*3 sec eccentric last set @ 5 

second hold at top last rep 

Valor Bar Reverse Bench Press - 1 x 146-166-176* (8-5-4)

*3 sec eccentric last set

Valor Bar Neutral Bench Press - 1 x 146-156-161*

*3 sec eccentric last set

 DB Pullover — 2 x 8 @ 55

KB Curls - 1 x 35-35-35*

Then, 1 x 5 2 handed curls @ 53 

*3 sec eccentric last set

SBO Upright Row - 1 X 8-7-5 @ 53-53-70

Reverse Lunges - 3 x 8

*26lb Valor Bar

* Sets of 8-7-5

Cash Out:  

Lateral Raise - 2 x 8 @ 15 then, 1 x 5 @ 25

Ring Face Pulls - 2 x 5

 

AVG HR - 115 BPM

MAX HR - 150 BPM

@ The Trails