Week 13 / Day 4 - Upper Accessory Day

*super series shoulder warm-up *face pull

Leverage Row

• 90 x 10
• 135 x 10
• 180 x 5
• 225 x 5 x 3

DB Fly

• 50 x 10 x 3

Chain Press vs. Bands

• light band x 10
• lb + mon-mini x 5 x 2
• lb + mon-mini + mini x 5 x 4

DB Hammer Curl

• 60 x 10
• 80 x 10 x 3

Band Pull Apart

• monster mini x 20 x 4

Still working on increasing my upper back strength and seem to have found a way to train my lockout without too much trauma to my left elbow by doing the chain presses against bands.

 

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Week 13 - Day 4 ...chains presses vs. bands. 4 sets of 5 reps. #builtwithbrokenpieces #persist #elitefts #eliteftsresilient #skullsmashammonia #skullsmashathlete #jodin #beard #chainpress #bands #jobow

A post shared by JOJORDAN_OBB_Elitefts (@jojordan_7.0) on Sep 13, 2019 at 11:15am PDT