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Uncategorized

Week 3 Day 1 10/9/12

By admin | In Uncategorized | on October 8, 2012

Strict Press

Warm-Up:

Set 1: (TM x .4) x 5 Reps

Set 2: (TM x .5) x 5 Reps

Set 3: (TM x .6) x 3 Reps

Work Sets:

Set 1: (TM x .75) x 5 Reps

Set 2: (TM x .85) x 3 Reps

Set 3: (TM x .95)  x 1+ Reps

Assistance: 4 Rounds

Strict Chin-Ups x 8 Reps (Go chest to bar if you can) – Do Rounds 1 and 3 with palms forward and rounds 2 and 4 with palms facing you
Push Press x 8 Reps – start at a challenging weight and stay there for all four sets

Core: 3 Rounds

Handstand Hold x 30 sec

Rest 20 sec

Front Plank Hold x 30 sec

Rest 20 sec

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