1/2/2015

1. Hang Clean (from knee…full catch): 50% x 3, 60% x 3, 65% x 3, 70% x 3, 70% x 3, Rest 1-2 min

2. Single Arm DB Strict Press: 4 sets x 5 reps/arm (last 2 reps should be challenging…no failure), Rest 1 min

3a. Glute Ham Raise (either on machine or with partner): 3 x 8 reps, no rest

3b. DB Manmakers: 3 x 8 reps, no rest

3c. Abmat Situps: 3 x 20 reps ( can add med ball toss to partner as well ), Rest 2 min

*Post results to comments.

How to Master Pull-ups