Saturday August 17th night

Great training tonight!!

Started out with 1 set of Straight Arm Lat Pulls, hitting 11 normal reps with a 2-1-2 protocol, immediately into 3 X-reps at the contracted positions, immediately into a 10 seconds Static Hold at Peak Contraction, immediately into 2 6-seconds negative reps

Hit 1 set of V-bar Lat Pulldowns hitting 9 reps in normal fashion with a 2-1-2 protocol, immediately hitting 4 X-reps in the mid-point position, immediately into a 5 seconds Static Hold at the Contracted Position, immediately into 2 6-seconds negative reps

Got in 1 set of Seated Cable Rows hitting 11 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the Stretched Positions, immediately into 3 6-second Negative reps

Hit 1 set of low Pulley Motorcycle Rows hitting 9 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the Contracted Positions, immediately into a 5 second Static Hold at Peak Contraction, immediately into 2 6-seconds Negative Reps

Got in 1 set of Machine Shrugs hitting 20 normal reps in slow and controlled fashion, immediately into a 10 seconds Static Hold at Peak Contraction, immediately into 6 6-seconds Negative Reps

Got in 2 sets of 20/20 for Abdominal Reverse Crunch Roll-ups, hitting 20 full reps immediately into 20 reps of the 2nd half of the movement!!

Got in 2 sets of Full Range Crunches hitting 15 normal reps in a slow and controlled fashion, immediately into 10 X-reps at the Contracted positions

Hit a walk to cool down

Great training!!