1. DeFranco's Simple 6
10 Clapping Pushups
10 Inverted Row
- Bench- warm up from 40% of max up to a 5RM. Add weight slowly until the weight feels like a "10", then stop.
- Take about 10% off. Over the course of about 20 minutes, do sets of 5 at your own pace. When these reps reach a "10", stop.
- Pendlay Rows: Repeat steps 1&2.
1 Minute Double KB Clean and Press, one rep every 4 seconds*
1 Minute Pull-Ups any grip, one rep every 4 seconds**
*KB clean and press- hold at the top for the remainder of your 4 seconds, then down and into the next rep.
**Pull up, hold at the top of the rep for the remainder of your 4 seconds, then down and into the next rep.