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WOD: July Workout Highlights

back exercise: lat pushdown with medusa

ROCK HARD LAT SPREADIN’

Cable Lat Pushdowns
4 sets x 8 reps (3-0-1-1) + drop set, rest 45 seconds
- (3 sec lower - 0 - 1 sec lift/pull - 1 sec bottom hold)
- drop set = reduce 20% each set, eg: 100, 80, 60, 40lb w/ no rest


leg/back exercise: racks pulls with khal drogo

THE STALLION WHO RACKS THE WORLD

Rack Pulls (Sumo or Conventional)
3 sets x 3 reps
- rest 60 seconds
- use sumo or conventional stance (your common deadlift stance)
- set up safety bars just below knees or shins (your deadlift sticking point)
- build up one plate at a time performing 3-5 reps until max weight



Category: WOD