21 Nov 2023 – Circuits, Therapy

• 21 November 2023
• circuits,
• therapy

Circuits #

Circuit 1, 3 rounds #

• Rocking-back cable close pulldown @ 180lb x 12
• Scapular push-ups x 30
• DB seated arnold presses @ 20lb x 15
• DB lateral raises @ 12lb x 15
• Mat work
  • Russian twist @ 8Kg x 20
  • Lower ab DB hold crunches @ 15lb x 20

Circuit 2, 3 rounds #

• Dual cable pulldown @ 80lb x 12
• TRX gator chops x 15
• Rope pull to chest @ 60lb x 15
• Mat work
  • Inversions x 10
  • Upper ab DB hold crunches @ 15lb x 20

Circuit 3, 3 rounds #

• Rope pulldown @ 40lb x 15
• TRX reverse flyes x 15

Therapy #

• (Scap push-ups during circuits)
• Wrist / forearm stretch x 30s x 3
• Hammer turns x 10 x 3
• DB forearm negatives @ 2lb x 10 x 3

• Previous: 17 Nov 2023 – Circuits, Therapy
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