Bench Press 5X5@80%
(Rest 3minutes between sets)

Movement Focus:
STOH (shoulder to overhead)
Work on creating a solid rack position, keeping elbows high and the bar on the shoulders.
Next, focus on the overhead position, keeping the bar close when moving from shoulders to overhead.

Keep a solid hollow body position on the rig, active shoulders and no kicking of the legs or arching of the neck to get the chin over the bar.

For quality not speed!
Strict Pull-Ups

Pick a weight that you can go unbroken on the STOH but if you misjudge this break you reps before your technique! Keep the pull-ups slow and controlled breaking when needed.

3 Rounds
12 V-Ups
30 Sit-Ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s