5.15.2013 [wednesday]

Max-Effort Lift:  20:00 Close grip Bench:
                  Warm up: 10@bar, 8-10@40%, 5-10@60%
                  Work: 3@70%, 3@80%, 3+@90%
                  Back off set: 10@50-60%
                  *% based on latest/heaviest weight achieved
Assistant Movement:  Weighted Dips
                     1x close to failure
                     1x failure
Pulling Superset:  3 Rounds:
                   a.) 3 weighted pull ups
                       3 strict pull ups
                       Max rep kipping pull ups
                   b.) 12 Banded face pulls
Upper Body Couplet:  3 Rounds:
                     Max rep plyo push ups
                     Max rep Supine Ring Rows
***throughout class, complete 4+ sets of 10-15 banded pull aparts between main movements. 
Recovery:  Banded Distraction
           Chest Smash
           Super Front Rack

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