3/30/16 – Week 4, Day 3 – Post Meet Volume Training – Back

  • Stretch and Warm-Up
  • Neutral Grip Lat Pulldowns 
    • 120×10, 120×10, 140×10, 140×10
  • Cable Rows
    • 160×12, 180×10, 200×8, 140×20
  • Straight Arm Lat Pulldowns – 3×12
  • Single Arm Lat Pulldown – 4×10
  • Glute-Ham Hypers – 3 Sets to Failure
  • Situps off GHR Machine (w/ stretch pause on final reps)
    • 4×10
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