Friday 11.16.18

A.  

Bench Press

Set 1 – 5 reps @ 80% of 1-RM

Set 2 – 3 reps @ 85% of 1-RM

Set 3 – 3 reps @ 90% of 1-RM

Set 4 – 2 reps @ 95% of 1-RM

Set 5 – 2 reps @ 95% or more of 1-RM

Rest 3 minutes between sets and use that time to warm-up for the conditioning piece.

 

B.  

Three rounds for time of:

7/5 Muscle-Ups or 12 Ring Dips

21 Deadlifts (225/155 lbs)


Andrew Malek-Zadeh