Max-Effort Lift: 20:00 Bench
warm up- 10@bar, 8-10@35%, 5-10@55%
work- 5@65%, 5@75%, 5+@85%
back off set- 10@50-60%
*base %'s off latest/heaviest achieved
Assistant Movement: 3 Rounds:
15+ UB Push Ups
15+ UB Pull ups
*only rest at the end of each round, NOT between movements. (UB=unbroken)
Upper Body Triplet: 3 Rounds:
20 HR Push ups
20 Bent over row
30 DU/60 SU
Prehab: Bullet Proof Shoulders:
Side Plank Retractions 1x20/side
Mod. Push up hold 3x15sec/side
Scap Push ups 1x15
T's 4x5+5sec overload
W's 4x5+5sec overload
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