Thursday July 11th night

Wonderful training tonight!!

Started out with 2 sets of 9 and 7 for Weighted Pull-ups, taking a 2 seconds up, 1 second hold and 2 seconds down protocol on each rep

Then hit 1 set of 7 per side for 1-arm Negative Pull-downs, taking a full 6 seconds to lower the weight on each rep

Hit 2 sets of 8 for Close Grip, Reverse Grip Pull-downs with the same 2-1-2 protocol as the pull-ups

Got in 2 sets of 7 for Straight Arm Lat Pulls using the 2-1-2 protocol as above

Moved onto 2 sets of 8 and 9 for Behind the Neck Scapula Pull-downs with the same 2-1-2 protocol

Then hit 2 sets of 8 for Seated Cable Rows using the same 2-1-2 protocol

Got in 1 set of 6 per side for 1-arm Negative Seated Cable Rows, taking a full 6 seconds to lower the weight on each rep

Hit 2 sets of 9 for DB Bent-over, Bent-arm Laterals using the same 2-1-2 protocol

Then hit 2 sets of 20 seconds for Isometric Shrugs

Moved onto 5 sets of 20 for Slow and Paused Pelvic Rocks

Hit 5 sets of 20 for Slow and Paused Weighted Frog Crunches

Finished up with Joint Mobility work

Great stuff!!