Perfect reps only. Hold 2 seconds in the receiving position. Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.
12 Dumbbell Bench Presses (Same weight as last week)
Rest :45 sec
12 Dumbbell Rows per arm @ 2121 (2 second long pull up, hold at the top for 1 count, 2 second lower, pause at the bottom for 1 count) - Same weight as last week
Odd: 60 second Nose to Wall Wall Climb Hold
Even: 15-20 second Bottom of the ring dip hold
(Pick a number and do the same each set
5, 7, 9, 12, 15)
10 second Top of a pull up (chin over bar) hold
Rest as needed between sets
**If last week you got all the push ups easily, add 1 rep to each set. If you didn't get all of them easily, keep the same numbers.
Bike 1.5 M
Rest 3 Minutes