John Prevette

Hometown:
Fayetteville, North Carolina (NC)
Gym:
Iron Forged PWC
Gender:
Male
Age:
--
Height:
6' 1"
Weight:
198 lbs

April 20, 2016

Performed at: Iron Forged PWC
Workout Name: PWC WOD 160420
Description: Part A: [3 Sets]
IsoScapPush-Ups @ 2-0-2-0 Tempo
Rest 30 sec
+
10 DB External Rotation (per arm) @ 3-0-x-1 Tempo
Rest 30 sec
+
8 Single Arm Trap Raise (per arm) @ 3-0-x-1 Tempo
Rest 1 min
Part B: [3 Sets]
4 Glute Ham Raise (a.k.a. GHR)
Rest 90 sec
Part C:
Accumulate 5 min Front Leaning Rest (a.k.a. FLR)
Part D (Optional): [3 sets]
Straight Leg Raise Plus
(30 sec Static Hold + 10-12 Raises)
Rest 1 min between legs
Results: External Rotation: 10 lbs
Single Arm Trap Raise: 15 lbs
Performed as RX
Warmup: 30 sec high knees in place
30 sec jumping jacks
+
10 arm circles (front & back)
10 throw babies
20 sec hollow body
20 sec superman hold
(2 x)

1 similar workout

Date Name WorkoutDescription Results
04/20/2016 PWC WOD 160420 Part A: [3 Sets]
IsoScapPush-Ups @ 2-0-2-0 Tempo
Rest 30 sec
+
10 DB External Rotation (per arm) @ 3-0-x-1 Tempo
Rest 30 sec
+
8 Single Arm Trap Raise (per arm) @ 3-0-x-1 Tempo
Rest 1 min
Part B: [3 Sets]
4 Glute Ham Raise (a.k.a. GHR)
Rest 90 sec
Part C:
Accumulate 5 min Front Leaning Rest (a.k.a. FLR)
Part D (Optional): [3 sets]
Straight Leg Raise Plus
(30 sec Static Hold + 10-12 Raises)
Rest 1 min between legs		 External Rotation: 10 lbs
Single Arm Trap Raise: 15 lbs
Performed as RX