Name: Playbook - Connor Obrochta - 5MW - 21 (Upper Day Strength)
Uploaded: 2022-09-12T15:24:11.634Z
Duration: 5 min
Description: 5MW - 21 (Upper Day Strength)

This 5MW you will be focusing on 2 rounds, going heavy and increasing the weight while reps decrease!

Movements:
• Pull Up
• Cable fly 
• PUP Cable T raise 

Equiptment:
• Pull-up Bar 
• Cable System

2 rounds, going heavy and increasing the weight while reps decrease!

Movements:
10-8 (reps)
• Pull Up

12-10
• Cable fly

10-8
• PUP Cable T raise

- Hold the bar with your palms facing away from you
- Pull your body up engaging your back and pulling your shoulders down and back at the top
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

** Tip - For modification anchor a band to the top of the bar and step in the band with one foot to allow assistance

OverHand Pullup

- Keep your core tight and your back straight. Step out away from cable grabbing a handle in each hand!
- Having a slight bend in your elbows, bring your hands out in front of your chest  together squeezing your pecs 
- Lower slowly bringing your hands back to either side of your body

Cable Fly

In a Push-up Position with your body lateral to the cable 
- keep your hands under your shoulders grabbing the handle with your outside hand (L. Arm)
- Push the ground away and pull the handle out lateral to a ‘T’ position

Cable ‘T’ raise PUP (L. Arm)

In a Push-up Position with your body lateral to the cable 
- keep your hands under your shoulders grabbing the handle with your outside hand (R. Arm)
- Push the ground away and pull the handle out lateral to a ‘T’ position

Cable ‘T’ raise PUP (R. Arm)

5MW - 21 (Upper Day Strength)

More workouts from Connor Obrochta