Exercise 1 – Tri-Set\u00a0<\/b><\/span><\/p>\n

3 Way Standing Cable Fly\u00a0<\/b><\/span><\/p>\n

– This has been a staple of our training since we stared together.\u00a0<\/span><\/p>\n

Incline plane of motion x 8\u00a0<\/span><\/p>\n

Flat plane of motion x 8\u00a0<\/span><\/p>\n

Decline plane of motion x 8\u00a0<\/span><\/p>\n

3 rounds\u00a0<\/span><\/p>\n

Exercise 2 – Straight sets\u00a0<\/b><\/span><\/p>\n

Banded incline hammer press with hard contractions\u00a0<\/span><\/p>\n

3 x 10-12\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n

\n Exercise 3 – Superset\u00a0<\/b><\/span><\/p>\n Flat DB Fly (emphasis on stretch)\u00a0<\/span><\/p>\n INTO\u00a0<\/span><\/p>\n DB hex Press (driving wrists together throughout)\u00a0<\/span><\/p>\n 3 Rounds x 12 – 10 on each\u00a0<\/span><\/p>\n Exercise 4 – Superset\u00a0<\/b><\/span><\/p>\n Incline Flex Press\u00a0<\/span><\/p>\n Into\u00a0<\/span><\/p>\n Incline flex fly done on flex press (holding onto machine arm)\u00a0<\/span><\/p>\n 3 sets of 10-12\u00a0<\/span><\/p>\n Exercise 5 – Bottom Half Dips\u00a0<\/b><\/span><\/p>\n Stretch partial emphasis\u00a0<\/span><\/p>\n 3 sets to failure\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n  <\/p>\n","protected":false},"excerpt":{"rendered":" Journey to Olympia. Yesterday we did a very slight depletion day. The goal was to bring weight down just slightly for the sake of having Dallas be in a good position to handle our travel today. <\/p>\n","protected":false},"author":2,"featured_media":1055,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,1,58],"tags":[111],"_links":{"self":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/1064"}],"collection":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/comments?post=1064"}],"version-history":[{"count":5,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/1064\/revisions"}],"predecessor-version":[{"id":1078,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/1064\/revisions\/1078"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media\/1055"}],"wp:attachment":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media?parent=1064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/categories?post=1064"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/tags?post=1064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}