Notes
PULL workout.
- Sled warmup - push and pull, 5 min total - 70 lbs.
- Angels & devils - 1 x 20, 1st 10 with 2.5 lb plates.
- Rotator cuff DB - 10 lbs - 1 x 12.
- Pullups, 3 x 8.
- Chest supported row machine, 3 x 10- 25, 30, 30. Alternated grips - UH, angled, OH.
- Bicep chin ups - 2 x 5, 4.
- DB pullovers, 40 lbs, 2 x 10.
- DB hi pull, 15 lbs, 2 x 12.
- Suitcase carry, 75 lbs. 2 x 50 - 55 steps. 2nd set with 25 lb DB in off hand.
- Side back extensions, 1 x 10.
- Back extension, 1 leg alternate, 1 x 10.
- Radial/ulnar deviation - 17.5 lbs, 1 x 15.
- Supinated/pronation - 7.5 lbs, 1 x 15.
Did gripper training (inverted) G 20, S 15, T 10 - not fully. Also did 50 finger expansions each hand with 2 elastic bands.