1.) Medium Grip Bench Press- 5x5 Moderate to heavy Load. See if you can beat your old 5rm tempo from start of cycle.
2.) Over Head Strict Press- 3x8.
Metabolic Conditioning and Muscular endurance
Buy In: 35 Strict Dips(9 months experience or more)
rest :60 seconds. then complete the following
1-17 Ladder by twos(1-3-5-7-9-11-13-15-17)
Cash Out: 50 Wall Balls(20,14)
*Your pressers are going to be smoked. Stay focused on moving well.
Advanced(9 months exp plus)- Dumbbell tricep extensions- 4x10