Hang Like a Monkey

My triceps were a little sore this morning.

Warm-up

• 3:00 SkiErg (675m)
• 3 Sets
  • 12 Combo Shoulder Raises (8# DBs)
  • 12 PVC Passes
  • 10 Push-ups

Back & Biceps

3 Sets

• MAX Strict Wide Grip Pull-ups
• 1:00 Rest

Got one more on my first set that two weeks ago and same on the other sets, with 13-8-7.

4 Sets

• 10 Underhand Straight Arm Lat Pull Down (49#)
• 10/10 Static Curls (25# DBs)

4 Sets

• 10/10 PVC Supported DB Row (53# KB)
• 8/8 Static Hammer Curls (25# DBs)

4 Sets

• 10 Seated Wide Underhand Row (104-115-115-115#)
• 10 Seated Bent Over Back Flys (30# DBs)

Drop Sets – DB Curls

• 18×30#
• 12×25#
• 12×20#
• 16×15#
• 20×12#

Midline

3 Rounds

• 10 Reverse V-ups (use sliders)
• 10 Weighted Jack Knives (20#)
• 10/10 Standing DB Windmill (15#)
• 10/10 Weighted Side Plank Pulses (40#)

Accessory

3 Sets

• 2 Wrist Roller (barbell on rack, blue band, 30#)
• 20/20s Single Arm Hang

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A post shared by Zach Long, PT, DPT, SCS (@thebarbellphysio)