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Old 04-16-2018, 12:38 AM   #689
Alex Burden
Member Alex Burden is offline
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,685
Re: Its me and it's her (the wife)

Monday morning and feeling well rested. We already have a plan for the today and tomorrow

Plan - accessory work - core and upper traps and rear delts.

Warm up
50 cal on the rower
PVC pipe work and extensive back warm up
All in all 25min.


Super setting
6x10 Face pulls with resistance band
6x10 External shoulder rotations

Then on to
6x8 Bent over barbell rows
6x8 Standing Reverse Fly with resistance band
6x8 Shoulder Pull Down with resistance band
6x12 Sit ups with medicine ball
6x12 Back extensions
6x5 strict, super slow hanging high knees raises
8x5 seconds hanging L-Holds

All of the above was body weight or very light weight. It was all about the quality of the movements and squease and feeling at the top and bottom of the movements.

Cool Down
A good general stretch for 20min
Better than today, stronger than tomorrow.

Last edited by Alex Burden : 04-16-2018 at 12:54 AM.
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