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. "Tricep Hell"
    Load a bar to 1/2 your working weight. This will also require bench boards.  Ten reps at full ROM.  Then have partner put in one board.  Ten reps.  Then two boards.  10 reps.  Then 3 boards, 10 reps.  Then back to 2 boards, then 1, then full ROM again, continuing until you hit failure.  
Posted on February 26, 2017 .