Sat 9th June – Pull 2
Lat pullover RP – 105kg x11,4,2 (aim for 12-13)
1 arm plate row LOAD – 105kg x11 (aim for 12-13)
1 arm plate row BACK OFF – 82.5kg x16 (aim for 85kg)
Lat pulldown machine RP – 270lbs x10,3,2 (aim for 9-10)
1 arm db row LOAD – 70kg x8 (aim for 9-10)
1 arm db row BACK OFF – 52.5kg x12 (aim for 13-14)
Plate loaded shrug RP – 230kg x10,4,3 (aim for 11-12)
Cable crossovers RP – 40lbs x8,3,3 (reduce to 30lbs)
