1.13.17

Warm-Up: 
1. DeFranco's Simple 6
2. 3x
10 Clapping Pushups
10 Inverted Row

___________

  1. Bench- warm up from 40% of max up to a 5RM.  Add weight slowly until the weight feels like a "10", then stop.
  2. 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. 
  3. Pendlay Rows: Repeat steps 1&2.
  4. 3x
    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.  

Posted on January 8, 2017 .