11.17.2015

Warm Up

Row 300m

Dynamic Drills

Then

  • Seated Wallslide x 10
  • Dislocate x 10
  • T Push Up x 10

Workout of the Day

A. Press – Find 1RM

For the press, perform the following reps and percentages:

  • * Set 1 – 60-65% of possible 1-RM x 3 reps
  • * Set 2 – 70-75% of possible 1-RM x 2 reps
  • * Set 3 – 80-85% of possible 1-RM x 1 rep
  • * Set 4 – 90-95% of possible 1-RM x 1 rep
  • * Set 5 -Test 1RM
  • * Set 6 (optional) – Exceed Set 5 weight

B. Weighted Pull Up – Find 1RM

C. Strict Pull Up x max unbroken reps

D. Strict HSPU x max unbroken reps OR Perfect Push Up x max reps in 60 seconds

E. For time:

  • Row 500m @ 100% effort!

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