2.12.15

Warm-Up: 3x
10 Dislocating Lunges
10 Clapping Pushups
10 Chin-ups
__________

  1. Bench Press- warm up from about 50% working weight to working weight.  Do a set of work zone pull-ups between each set*
  2. Do one all out set at working weight.  Take some weight off, one more all out set.  Repeat.  Keep going till you're ripping out with an empty bar.
  3. 3x:
    15 Close Grip Bench Press
    15 Chin-ups any grip
  4. Grind: EMOM till failure:
    Minute 1- 1 pullup, 2 pushups, 4 crunches.  Minute 2- 2 pullups, 4 pushups, 8 crunches. Minute 3- 3 pullups, 6 pushups, 12 crunches.  Keep going like this till you fail.  
Posted on February 8, 2015 .