• Accessory Work

A) 1-Arm DB Rows (3-0-X-0 tempo) - 2 x 10/arm

B) DB Overhead Press (3-0-X-0 tempo) - 2 x 10

• For the 1-Arm DB Rows, you will Row the DB to your armpit area and then take 3 seconds to lower it back down every rep. So, the numbers for the tempo mean, 3 second descent from the top, no pause at the bottom, explosively row the DB up, and no pause at the top. Choose a weight that allows you to maintain the tempo. We are more concerned about controlling the weight and maintaining the 3 second descent each rep than the amount of weight used. The same thing applies to the DB Overhead Press. Take two DB's and explosively press them overhead, no pause at the top, take 3 seconds to lower them back down to your shoulders, no pause at the bottom and then explosively press the DB's back overhead. Again, maintaining the 3 second descent and controlling the DB's is far more important than the amount of weight used here.