Warm Up
- Scap Push Up x 10
- Y,T,W x 5 each (5 Y’s + 5 T’s +5 W’s)
Then 2 Rounds of:
- Air Squat x 10
- Scap Pull Up x 5
Workout of the Day
Performance
A. 5 Sets – CGBP @ 20X1
- Set 1 – 3 Reps @ 65% of Possible 1RM
- Set 2 – 2 Reps @ 75% of Possible 1 RM
- Set 3 – 1 Rep @ 85% of Possible 1 RM
- Set 4 – 1 Rep @ 90%
- Set 5 – 1 Rep @ 92%
Rest 2-3 minutes between.
B. Weighted Pull Up – Take 8-10 minutes to establish a 1RM (Pronated)
C. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
- DB Front Squat (50/35lbs per hand)
- CTB Pull Up
- HSPU (Strict if possible)
GPP
A. 5 Sets
- CGBP x 4-6 @ 21X1 – Rest 2 minutes between
B. 3 Sets
- Pull Up Negative x 2-3 @ 50A1 – Rest 2 minutes between
C. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
- DB Front Squat
- Supinated Ring Row
- Tall Kneeling DB Press
