Started out with 2 sets of 9 for Weighted Pull-ups using the 2-1-2 protocol
Hit 1 set of 5 per side for 1-arm Negative Pulldowns, lifting the weight with both arms, then lowering it with one for a 6 seconds count on each rep
Got in 2 sets of 11 and 9 for Under-grip Pulldowns using the 2-1-2 protocol
Hit 2 sets of 9 for Straight Arm Lat Pulls with the 2-1-2 protocol
Moved onto 2 sets o 9 and 10 for Behind the Neck Pulldowns, using the 2-1-2 protocol
Got in 2 sets of 10 for Seated Cable Rows with the 2-1-2 protocol
Hit 1 set of 6 per side for 1-arm Negative Seated Cable Rows, lifting the weight with 2 arms, then lowering it with 1 arm for a 6 seconds count on each rep
Hit 2 sets of 10 for Bent-Over Bent-Arm DB Laterals using he 2-1-2 protocol
Then hit 2 sets of 10 seconds for Isometric Shrugs
Got in 5 sets of 20 for Slow and Controlled Pelvic Rocks
Hit 5 sets of 20 for Slow and Controlled Weighted Frog Crunches
Finished up with Joint Mobility work
Great night!!
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