Strength :
1) Speed Close Grip Bench Press: 5 x 5 @50%, every 60s.
2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width
pull-up, regular grip chin-up, close grip chin-up.
– Rx+:(35 Strict Reps)
– Rx: (25 Strict Reps)
– L3: (20 Strict Reps)
– Beginner: (25 Strict Reps, partner assisted)
3a) 1-Arm KB Row w. rotation: 3 x 10 ea. Rest 30s.
3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. Rest 30s.
4) RKC Plank: 4 x 15-20s. Rest 60s.