Friday August 13, 2021

Old school bodybuilding magazines talked about a back that was so wide it blocked out the sun.

Bruce Lee didn’t go for size but in his pursuit for speed and unparalleled performance his back was legendary.

Powerlifters still talk about a big back being needed for deadlifts, squats and even the bench press.

Today we will focus on the muscles we can’t see…. The Back.

Warm Up

Row 500 m

3 sets

10-20 band pull aparts

10 pvc seated good mornings


Barbell Row

3 sets of 10

DB Pendlay Row

3 sets of 10


20 dumbbell deadlifts 50/35s

30 box jump overs

40 pull-ups

30 box jump overs 50/35s

20 dB deadlifts 50/35s

Rest 3 min

20 pull-ups

30 box jump overs

40 KB Swings 53/35

30 box jump overs

20 pull-ups

T1: modify as needed

T2: as written

T3: 4:1 pull-ups:bar muscle ups

Thursday, August 12th, 2021 at 7:17 pm / WODS