Tuesday November 19, 2013

A1. Push Press @ 11x1, 1 tough rep x 5 sets, rest 2-3 minutes.(No Max Attempts/Keep @ 85%)

     - 205#

A2. Weighted Pronated Pull Ups @ 11x1, 4-5 repetitions x 5 sets, rest 2-3 minutes between sets.

     - 44#

B1. Close Grip Bench Press @ 30x1, 2-3 reps x 5 sets, rest 1:30 

     - 215#

B2. Chin Over Bar Pull Ups, 15-21 reps x 5 sets, rest 1:30. 

     - 21 reps every round

C. Every 90 seconds on Airdyne, Sprint 12 seconds x 15 minutes.

D. Bar Muscle Up Practice, before or after workout(Athlete Choice)

On the Minute, Every Minute x 8 Minutes x 2-3 reps(Bands are allowed for practice)