Week 9 Day 3 Exercise 1 Barbell Row and Chin Ups
Train Like Jen - Gym Version: Week 9 Day 3
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1m 12s
4 sets
Set 1 15 light weight barbell row, immediately followed by 15 band assisted or machine assisted chin ups
Set 2 12 heavier barbell row immediately followed by 12 band assisted or machine assisted chin-ups with a 2 second slow count on descend each rep
Set 3 10 heavier barbell row immediately followed by 10 band assisted or machine assisted chin-ups with a 3 second slow count on descend each rep
Set 4 8 heavy barbell row immediately followed by 8 “½” rep from the bottom into a full rep band assisted chin-ups. One rep = ½ rep from the bottom (stop mid way up), go back down and then back up all the way up until chin is over bar. That’s one rep, repeat 8 times.
Notes: Increase barbell weight each set. Pay attention to the slow counts on the chin-ups and the half rep into full rep on the last set. If no access to pull up bar substitute for ring rows. Rest 90 seconds between sets.
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Set 1 10 light-medium reps immediately followed by 12 reverse flys
Set 2 8 medium reps immediately followed by 12 reverse flys
Set 3 6 heavier reps immediately followed by 12 reverse flys
Set 4 3 heavy reps immediately followed by 12 reverse flysNotes: Increase barbell weight e...
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Week 9 Day 3 Exercise 3 Single Arm Du...
3 sets of 15 reps each arm
Notes: Rest 60 seconds between sets
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Week 9 Day 3 Exercise 4 Conditioning
10 minute AMRAP (AMRAP means as many rounds as possible of)
50 single jump rope
15 push pressNotes: Set a 10 minute timer. Continue to repeat both movements until the 10 minutes are up. Rest as little as possible in between both movements. Stay moving!
