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Banded lat pull downs
Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to engage in the max effort movement.
After you have completed your warm-up sets do no more than 7 working sets. This means on your 7th set you should be going for a new 3rm
If you know your max then you should only do 3 lifts above 90% and the third one should be a new PR. If you don’t then go till you hit something that’s as heavy as you can safely pull but don’t get greedy and fail. If you are unsure leave it where it stands and get a new record next time.
Head and chest up. Squeeze the Lats and start the movement by pushing back with the glutes and hips
Box jumps with weight vest 8x4
3sec Isometric pulls into pins 8x3
Back attack 3xmax