Started out with 2 sets of 10 and 8 for DB Pull-overs, hitting the 2-1-2 protocol, as always, and emphasizing the stretched position on each rep
Hit 3 sets of 9, 7 and 6 for Weighted Pull-ups, again with the 2-12 protocol
Got in 1 set of 30 seconds for Undergrip Pull-down Static Holds
Moved onto 2 sets of 12 for Seated Cable Rows, using the 2-1-2 protocol and emphasizing that stretched position
Got in 3 sets of 12 for Behind The Neck Pull-downs using the 2-1-2 protocol
Hit 1 set of 30 seconds per side for 1-arm Bent-arm Bent-over Lateral Raise Static Holds
Moved onto 2 sets of 10 seconds for Isometric Shrugs
Got in 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 night!!
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