Wednesday 10-12-16
A. Muscle clean
Work to a pretty triple
B. Strict press
1 RM
C. Press NME
Rest 10 minutes and perform at 85% of your 1rm max set of reps @ 3010
D. Pull up test –
You have 3 options
a. 3x max effort bar rows @ chest height @ 3010, rest 3:00 between attempts
b. 3x max effort strict pull ups @ 3010, rest 3:00 between attempts
c. Find 1rm Weighted Pull Up
2016 10 12