XMas Tree Back | PUMP :30
5.14.24 // XMAS TREE BACK 100 REP EXPLOSION: 3 MINUTES Banded Arrows: 100 reps XMAS TREE GAUNTLET AMRAP: 15 MINUTES *AMRAP: As Many Rounds & Reps As Possible Undergrip Cable Rows: 30 reps Overhead...
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Cobra Back 4 | PUMP :30
5.7.24 // COBRA BACK 4 100 REP EXPLOSION: 4 MINUTES Wide-grip Pulldowns: 100 reps TIME FRAME TRAINING: 5 MINUTES Max Pull-ups: Do as many reps as you can in 5 minutes AMRAP: 12...
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Back Pump & Pull-up City | PUMP :30
4.30.24 // BACK PUMP & PULL-UP CITY 100 REP EXPLOSION: 3 MINUTES Cable Pullovers: 100 reps AMRAP: 7 MINUTES *AMRAP: As Many Rounds & Reps As Possible 1-Arm Rows: 15 reps Pull-ups: 5 reps...
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Back Destroyer 2 | PUMP :30
4.23.24 // BACK DESTROYER 2 AMRAP: 8 MINUTES *AMRAP: As Many Rounds & Reps As Possible Pull-ups: 5-10 reps 1-Arm Rows: 20 reps Banded Arrows: 20 reps 100 REP EXPLOSION: 3 MINUTES Super Wide-grip...
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Back Swoleside Yokedness | PUMP :30
4.16.24 // BACK SWOLESIDE YOKEDNESS 5 ROUNDS: 8 MINUTES Pulldowns 20-10-10 (close-medium-wide) AMRAP: 5 MINUTES AMRAP: As Many Rounds & Reps As Possible 1-Arm Row: 15 reps Dumbbell Shrugs: 15 reps 100 REP...
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Cobra Wide Back | PUMP :30
4.9.24 // COBRA WIDE BACK TIME FRAME TRAINING: 4 MINUTES Wide Pull-ups: As many reps as you can in 4 minutes SUPERSET: 10 MINUTES Wide-grip Pulldowns: 20, 15, 10, 5, 20 Wide-grip Face Pulls:...
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Back Pump Gone Wild | PUMP :30
4.2.24 // BACK PUMP GONE WILD 5 HEAVY 50'S - 23 MINUTES TOTAL 5 MINUTES Pull-ups: 50 reps (add weight if needed) 4 MINUTES V-Bar Pull-ups: 50 reps 5 MINUTES One-Arm Row (pick...
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Road Map Back | PUMP :30
3.26.24 // ROAD MAP BACK TFT (TIME FRAME TRAINING): 5 MINUTES Pull-ups or Banded Seated Pull-ups: As many reps as possible in 5 minutes GVT (GERMAN VOLUME TRAINING) W/ A TWIST: 4 MINUTES Seated...
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