Friday – Purpose / Achievement

Brief:

– Strength: Focus on upper-body strength work today. There are a variety of options for pull-up work today, but keep your reps strict and rotate your grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up as each grip carries a different emphasis.

Strength:

1) Speed Close Grip Bench Press: 5 x 5 @ 50%, every 60s.

2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up.

– Achievement: 30-35 Strict Reps Purpose: 25 Strict Reps Band or Partner assisted as needed

3a) 1-Arm KB Row w. rotation: 3 x 10 ea. Rest 30s.

3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. Rest 30s.

4) Plank: 4 x 60s. Rest 60s.

Finisher:

2 min Max Rep Push-ups

Achievement: 2 min Max Rep Ring Dips

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