After the encouragement I received from friends on my chin-up and pull-ups this past weekend, I decided to try to attempt them as much as possible when called for. So, for this workout, I did the first rep as called for before continuing the set with cable pull-downs. Wow! Actual pull-ups are amazingly satisfying! Of course, I've had my sights on them for so long, they make me a little giddy :)
Show and Go, Phase 3, Week 4
1:09
Foam rolling and mobility work
Close-Grip floor press - (warm up 3 @45#) 3 @85#, 3 @90#, 3 @95#, 2 @100# (failed 3rd rep... thank you safeties!)
Neutral grip pull-ups with Lynx grips - 4 sets of (1x neutral-grip pull-up plus 2x neutral-grip cable pull-downs @115#)
1-arm cable rotational row - 3x8/side @45#
1-arm DB bench press - 2x8/side @36.25# (hard!!)
Stir the pot -2x 6/direction on toes
Cable external rotation at 90 degrees - scapular plane - 10/side @2.5#, 10/side @5#
Elbow flexors stretch - 2x30/side
Stability ball adductor stretch on wall - 2x30s
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