1) HBBS: 2X5@65%, 3X5@70% - rest exactly 90 seconds.
2a) Front Squat: 4X5@60% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up - hands 12″ apart) – heaviest possible, rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up - hands 12″ apart) – heaviest possible, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
3b) 3X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
3b) 3X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
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