Week 12 Day 3 Exercise 1 Barbell row and seated banded pull down
Train Like Jen - Gym Version: Week 12 Day 3
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1m 16s
4 sets
15 light barbell row immediately followed by 30 seated banded pull down each arm
12 medium weight barbell row immediately followed by 30 seated banded pull down each arm
10 heavier barbell row immediately followed by 30 seated banded pull down each arm
8 heavy barbell row immediately followed by 30 seated banded pull down each arm
Note: Increase weight on the barbell each set, use a medium band or a band tension that allows you to complete all 30 reps but it feels challenging. Rest 90 seconds between sets.
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15 heavier reps of floor press immediately followed by maximum amount of reps of narrow hand position push-ups.
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Week 12 Day 3 Exercise 4 Conditioning
7 minute amrap (as many reps as possible of)
BurpeesNote: You will set your clock to 7 minutes and will perform as many burpees as you can in those 7 minutes. PACE yourself, move nice and smooth and controlled through out the 7 minutes as these will be the longest 7 minutes of your life! Don’t ...
