04.17.2013

Max-Effort Upper Body

ME Lift:    Press (strict) 15 minutes to work up to a 5RM
     OR 
3-5×5 @ (+5-10#)
Assistant Movement: Ring Push ups
1x close to failure
1x failure 
Pulling Superset:     a.) Bend over row- underhand grip, 3×6-12
b.) Bent over reverse flyers 3×2-12
Shrugs: Snatch grip shrugs 3×8
Upper body triplet: 9-6-3
HSPU (strict)
Burpees
Muscle up
Burpees
Scaled:
9-6-3
HSPU Defecit, wall walks, or box push ups
Burpees
Pull ups, Ring Rows x3
Push ups, Dips x3
Burpees

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