6/10 WOD

Today i tried to incorporate some new intensity techniques into my bent over row & machine pull downs. the concept is to rep out the rest 12 to 20 seconds and perform one more movement. this is repeated for a bout 6 additional reps.

warm up:
5 min bike
3 min one arm rower

back:
4 sets - assisted pull ups (230/230/190/170)
4 sets - wide grip lat cable pull downs (80/200/180/160)
2 drop sets - reverse grip cable pull downs (120,70,30/150,90)
4 sets - smith machine bent over rows (135/155/165*/135*)
3 sets - alternating arm hammer machine overhand grip pull down (45/80/105 each side)
3 sets - back extensions (-/-/25) *always last exercise before i leave the gym

biceps:
2 warm up sets - alternating DB curls (10/25)
3 sets - alternating DB curl (40/45/35)
3 supersets - ez bar curl to forehead/ incline DB curls (85,25/105,25/115.25)
4 sets - cable curls in the rack 50/60/70/40)

* new intensity principle

post workout weight = 283 (home scale)