Wednesday 8.21.19



A. Pause Bench Press 

5 x 5 @ 70% w/ 5 second Pause at bottom 

Rest 90 seconds 


B. AMRAP 8 Mins: 

5 Handstand Push Ups 

10 Ring Dips

10 Push Ups 

C. Accessory 


Prone Barbell Rows 

3 x 10 

  • Superset w/ burnout banded Seated rows 

Single arm Dumbbell Rows 

3 x 10 Each side 

Prone Reverse Flys 

3 x 10


Optional  Extra work 

Strict Pull Up Work

A.  4 Sets Max Reps (compare to last week’s numbers) 

(if you use a band, use the hardest possible first and work your way down) 

B. 4 x 5 reps Negative pull ups, 5 seconds down.  

C. 3 sets max strict Ring Rows, (as horizontal and straight as you can) 

*** Make sure to note reps on each set 

Strict Muscle Ups work   

A. False grip Pull ups x 4 x Max reps 

B. False grip hold x 4 x Max time 

  • Goal is to hold in false grip for as long as you can without compromising the grip 

  • If you cannot hold false grip in dead hang, scale with false grip ring row hold

C. Ring Dips 

  • 4 x Max reps Bodyweight.  Full Range of motion. Quality vs Quantity 

    • Use band if needed

D. Strict Pull Ups in Hollow position

  • 4 x Max Reps Bodyweight 

    • Use band if needed 

D. Scaled Kneeling Muscle up Catches 

  • 4 x 5 reps