Friday May 29, 2015

A) 5x3 Overhead Squat 3301 Heavier than last week

B) New bench cycle

Week 1

Close-Grip Bench Press *

Set 1 – 5 reps @ 50% * 

Set 2 – 5 reps @ 60% *

Set 3 – 5 reps @ 70% * 

Set 4 – 3 reps @ 85-90% * 

Set 5 – 3 reps @ 85-90% * 

Set 6 – 3 reps @ 85-90% * 

Set 7 – 10 reps @ 55-65%

C) 5 rounds 

5 toe to bar + 5 pull-ups + 5 chest to bars (Unbroken)

30 double unders 

20 cal row 

Rest 1:1

Accessory work 

5 rounds alternating 

D1) weighted Ring Dip 5-6 reps (2111) 

D2) weighted pull-ups (supinated) 5-6 reps