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.
- "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.