Week 6 Tuesday
Tuesday 18 May 2021, 14:55
Chin Up
Set 1: (+60 lbs) × 13 @ 10.0
Set 2: (+60 lbs) × 9 @ 10.0
Set 3: (+60 lbs) × 8
Note: 10-15
Seated Row (Cable)
Set 1: 130 lbs × 21
Set 2: 130 lbs × 9
Set 3: 130 lbs × 7
Note: Rest-paused
Note: 20-30, rest-paused x2
Upright Row (Cable)
Set 1: 115 lbs × 17
Set 2: 115 lbs × 15
Set 3: 115 lbs × 12
Set 4: 115 lbs × 10
Note: 15-20
Note: Very tough
Face Pull (Cable)
Set 1: 90 lbs × 18
Set 2: 90 lbs × 16
Set 3: 90 lbs × 15
Set 4: 90 lbs × 12
Note: 15-20
Note: Cue: pull the elbows back.
Cable Crunch
Set 1: 105 lbs × 15
Set 2: 90 lbs × 12
Set 3: 90 lbs × 10
Note: 15-20
Note: Changed direction, made it harder. Same effort, lower weight.
Workout notes: two BJJ classes today. expecting some fatigue. may cut sets depending on performance
with Strong
https://strong.app.link/5tULcNo6mgb
Tuesday 18 May 2021, 14:55
Chin Up
Set 1: (+60 lbs) × 13 @ 10.0
Set 2: (+60 lbs) × 9 @ 10.0
Set 3: (+60 lbs) × 8
Note: 10-15
Seated Row (Cable)
Set 1: 130 lbs × 21
Set 2: 130 lbs × 9
Set 3: 130 lbs × 7
Note: Rest-paused
Note: 20-30, rest-paused x2
Upright Row (Cable)
Set 1: 115 lbs × 17
Set 2: 115 lbs × 15
Set 3: 115 lbs × 12
Set 4: 115 lbs × 10
Note: 15-20
Note: Very tough
Face Pull (Cable)
Set 1: 90 lbs × 18
Set 2: 90 lbs × 16
Set 3: 90 lbs × 15
Set 4: 90 lbs × 12
Note: 15-20
Note: Cue: pull the elbows back.
Cable Crunch
Set 1: 105 lbs × 15
Set 2: 90 lbs × 12
Set 3: 90 lbs × 10
Note: 15-20
Note: Changed direction, made it harder. Same effort, lower weight.
Workout notes: two BJJ classes today. expecting some fatigue. may cut sets depending on performance
with Strong
https://strong.app.link/5tULcNo6mgb
