Disclaimer: EliteFTS Team member David Allen writes all of my programming, The exercises listed in these posts' are designed for me based on my needs as an athlete.
Had a bunch of knuckle heads running with me today. This caused our training to take forever, to be fair, the workout was a little long to begin with. I had two teammates rolling along side and they made it much more bearable a pose to being solo. Here is a short four second video to let you know what I was dealing with, lol.
So now that the introductions are done, rack slides with two massive training partners makes me feel like a little B*tch. My back is possible one of my most underdeveloped areas and it showed in this movement. I actually pulled a bodybuilding move and slapped a belt on while doing rows (don't judge me).
A new favorite exercise of mine (minus the lower back pump from holding a bent over position) is single arm barbell rows. This movement paired with the row handle really attacks my Lat's. in a crazy way. Meadows rows also have been awesome to do with the same handle.
The icing on the cake today, and by icing I mean awful, was the shrug occlusion set to finish the day. We were all still sore from two training sessions ago when we did trap bar shrugs so after the first 30 second hold I was madly in pain.
Training:
*Rack slide barbell rows
*Single Arm Barbell Rows: work up to a heavy set of 8 reps, do 5 sets of 8 with that weight, hold the stretch for 3 counts on each rep
*Loaded Lat. stretch
*EZ Bar Curls: work up to a heavy set of 6 reps doing 1.5 reps, do 3x6
*Loaded Bicep stretch
*Standing Leg Curls
*Rear Delt Destroyer Set in pec deck
*Occlusion Set Dumbbell Shrugs