UPPER PULL/UPPER PRESS
1a) Close Grip Chin-up Clusters: 4 x 2.2.2 (10s). Rest 90s.
- Rest 10s between set of 2.
- Adv: Use added weight
- Int. Bodyweight
- Beg: Partner Assisted.
*All sets should be challenging
1b) Single Arm DB Neutral Grip Push Press: 4 x 5 ea. Rest 90s.
- Work up to a challenging weight
For time: (16:00 Cap)
Barbell Rows (Rx = 115/75, S = 95/65)
Wall Climbs (S = Half Wall Climb
Rx+ = 135/95 & Strict HSPU in place of Wall Climbs
- OR -
For Time: (16:00 Cap)
Russian KBS (53/35)
C) Extra Credit:
3 Rounds of:
10 Elbows out tricep extensions
15 Banded face-pulls
16 1-Arm KB Squat (8 each)
*Rest as needed between sets.
Posted on Tue, October 31, 2017
by Sean Sweeney