Upper back
Circuit of doom:
Pull ups/Lat pull down with twist(one arm "rocking")/face pulls
PU 12
LP 160lbs x14
FP 120lbs x14
PU 10
LP 160lbs x10
FP 120lbs x12
PU 10
LP 140lbs x12
FP 120lbs x11
PU -
LP 140lbs x12
FP 120lbs x13
PU -
LP 100lbs x10 (holding unilateral 2 sec)
FP 90lbs x10 (holding 3 sec on top)
PU -
LP 100lbs x10 (holding unilateral 2 sec)
FP 90lbs x10 (holding 3 sec on top)
PU -
LP 100lbs x8 (holding unilateral 2 sec)
FP 90lbs x9 (holding 3 sec on top)
Face pulls fists up
70lbs x12/10/10/8/7
one arm DB row
45lbs x10 (holding 2 sec on top)
110lbs x8
Cable one arm "lat pull" (athlean-x)
80lbs x12/12/10/10/10
65lbs x 8/8 (holding 2 sec)
Circuit of doom:
Pull ups/Lat pull down with twist(one arm "rocking")/face pulls
PU 12
LP 160lbs x14
FP 120lbs x14
PU 10
LP 160lbs x10
FP 120lbs x12
PU 10
LP 140lbs x12
FP 120lbs x11
PU -
LP 140lbs x12
FP 120lbs x13
PU -
LP 100lbs x10 (holding unilateral 2 sec)
FP 90lbs x10 (holding 3 sec on top)
PU -
LP 100lbs x10 (holding unilateral 2 sec)
FP 90lbs x10 (holding 3 sec on top)
PU -
LP 100lbs x8 (holding unilateral 2 sec)
FP 90lbs x9 (holding 3 sec on top)
Face pulls fists up
70lbs x12/10/10/8/7
one arm DB row
45lbs x10 (holding 2 sec on top)
110lbs x8
Cable one arm "lat pull" (athlean-x)
80lbs x12/12/10/10/10
65lbs x 8/8 (holding 2 sec)