Tuesday Jan 2nd night

Fantastic night tonight!


Started out with 3 sets of 5-5-5 Pull-ups, hitting 5 reps of the top 1/2 immediately into 5 reps of the bottom half and immediately into 5 reps of 1 1/2 where you pull from the dead hang up to the chest, lower half way, pull all the way back to the chest and return to the bottom for 1 rep. Great stuff!

Then hit 3 sets of 5 for Scapula Pull-ups, pulling each to the chest and really taking time with each rep.

Moved onto 3 sets of 12 per side for 1-arm Dumbbell Rows

Then hit   3 sets of 8, 10 and 10 per side for Meadow's Rows.

Moved onto 2 sets of 5 for Super Slow Weighted Back Extensions taking a full 10 seconds for concentric movement and a full 10 seconds for the eccentric movement of each rep

Then hit 3 sets of 15 for Pelvic Rocks taking only 10 seconds of rest between sets.

Moved onto 3 sets of 20 for Weighted Frog Crunches taking only 10 seconds of rest between sets

Finished off with 3 sets of 10, 10 and 8 for Parallel Bar Leg Raises, taking only 10 seconds of rest between sets.

Great night!