Thursday, March 1, 2018

Tuesday Feb 27th night

Wonderful training tonight!

Started out with a Super Set of 2 moves for the Chest, moving directly from the first to the second with no rest. They were 3 sets of 10 for Tuck Planche Push-ups and 3 sets of 10 for Atlas Push-up 1 1/2's getting a full 1 and 1/2 rep for every rep.

Then hit another great Super Set for the Chest, again moving directly from the 1st to the 2nd with no rest. They were 2 sets of 5 for Super Slow Chest Flies, taking a full 10 seconds to lower the weight and a full 10 seconds to lift it; and 3 sets of 12, 12 and 20 for Parallel Bar Reverse Grip Chest Dips

Then hit 3 sets of 1 for Slow Weighted Pull-ups with Intra-Rep Pauses, taking 5 seconds to pull from a dead hang to the midpoint, pausing and squeezing for 10 seconds, then taking 5 seconds to pull from the midpoint to the chest. Repeating the process as I lowered.

Then moved onto 3 sets of 13 for Double Impact DB Pull-overs, getting 1 1/4 reps for every rep with the 1/4 rep being in the stretched position.

Hit 3 sets of 8 for Gymnastics Rings Archer Pull-ups

Then got in 3 sets of 10 for Bent Over Barbell Rows

Nailed 3 sets of 20, 18 and16 for Reverse Crunch Roll-ups

Finished up with 3 sets of 14, 14 and 12 for V-ups

Great stuff!!


Here's a quick video of one of the sets of the Archer Pull-ups:



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