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Jun 21, 2023, 1:37 pm

Back and Shoulders

Back and shoulders Oakley 6/22

Warm up
Y hold
Scapula thingies

**Superset
Pull up 3x10 @65 1x10 or AMRAP @55 8reps
Dips 3x10 @65 1x10 or AMRAP @55 10reps

Lat Pull down-1x10 @75 3x10 @80

Narrow grip pull down @80

Cable rows 2x10 70lbs (35 each side) 2x10 @85 (42.5 each side)

Barbell rows 4x10 @60 lbs

**Superset
Shoulder press @20 4x10
Lateral DB raises 2x12 @5 2xAMRAP @7.5 (8,9)

**Core and hip mobility**
Dead bug 4x20
Weighted sit ups-20 lbs 4x10
Russian twists-20 lbs 4x20

Alternating leg lifts 10-12

Back and shoulders Oakley 6/22 Warm up Y hold Scapula thingies **Superset Pull up 3x10 @65 1x10 or AMRAP @55 8reps Dips 3x10 @65 1x10 or AMRAP @55 10reps Lat Pull down-1x10 @75 3x10 @80 Narrow grip pull down @80 Cable rows 2x10 70lbs (35 each side) 2x10 @85 (42.5 each side) Barbell rows 4x10 @60 lbs **Superset Shoulder press @20 4x10 Lateral DB raises 2x12 @5 2xAMRAP @7.5 (8,9) **Core and hip mobility** Dead bug 4x20 Weighted sit ups-20 lbs 4x10 Russian twists-20 lbs 4x20 Alternating leg lifts 10-12
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By: Shani Fegan
Distance: 0.0 mi
Selected: 0.0 mi
Moving Time: 00:00:00
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Page Views: 2
Departed: Jun 21, 2023, 1:37 pm
Distance: 0.0 mi
Selected distance: 0.0 mi
Max Grade:
Avg Grade
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FIETS
VAM
Ascent time
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Total Duration: 01:17:34
Selection Duration: 4654
Moving Time: 00:00:00
Selection Moving Time: 00:00:00
Stopped Time: 01:17:34
Max HR: 134 bpm
Min HR: 62 bpm
Avg HR: 100 bpm
  • FIT Course

    Best format for turn-by-turn directions on modern Garmin Edge Devices

  • TCX Course

    Best format for turn by turn directions on Edge 500, 510. Will provide true turn by turn navigation on Edge 800, 810, 1000, Touring including custom cue entries. Great for training when we release those features. Not currently optimal for Virtual Partner.

  • TCX History

    Useful for uploading your activity to another service, keeping records on your own computer etc.

  • GPX Track (.gpx)

    Useful for any GPS unit. Contains no cuesheet entries, only track information (breadcrumb trail). Will provide turn by turn directions (true navigation) on the Edge 705/800/810/1000/Touring, but will not have any custom cues. Works great for Mio Cyclo. Find GPS specific help in our help system.

  • Google Earth (.kml)
  • Instructions for:
    Garmin Edge 1000
    Garmin Edge 820
    Garmin Edge 520
    Wahoo Elemnt & Bolt
    Garmin Edge 800
    Garmin Edge 810
    Garmin Edge 500
    Garmin Edge 510
    Mio Cyclo 505
 

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