Warm-Up 3x
10 Clapping Pushups
10 Chinups

Take your previous numbers.  If you were in strength mode, cut 30% off.  If you were in volume mode, take just 10% off.  

  1. Bench Press: Warm up to working weight. Between all sets do one set of rows or chins.
  2. Do ONE all out set at working weight.
  3. Take 20-25% off, do another all out set.  Continue until you're using an empty bar.
  4. GRIND
    10 Incline DB Press
    10 Heavy DB Rows
    30 Seconds Side Plank Each Side
Posted on November 15, 2015 .