5.20.2019

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

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