C10202014

 In Competitors

BASIC:

A. Bench Press

5 @ 65%,

5 @75%

5+ @ 85%

B. Ring Dip 3RM

C. WOD

 

COMP:

A1. Pull-up 1.1.1.1.1; rest 60 seconds

A2. Pull-up max strict x 5; rest 3 min between rounds

B.Muslce Up into 10 seconds L-sit AMRAP 6

C. HSPU 10.8.6.4. (strict)

D. Back Lever practice 5 min

E. OTM 12:

Odd: Thruster 1 rep @ 90% fromt rack

Even: 10 T2B

 

GOALS:

BASIC: http://www.t-nation.com/workouts/531-how-to-build-pure-strength

COMP: Work up from last week, if you cannot do MU for B do a progression into banded l-sit

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