Test Day!
Part A: Test 3 rep max weighted pull ups or consecutive pull ups
Part B: 1 RM back squats
Part C: Max distance hand walk (in 2 minutes) or max consecutive ring hold
Test Day!
Part A: Test 3 rep max weighted pull ups or consecutive pull ups
Part B: 1 RM back squats
Part C: Max distance hand walk (in 2 minutes) or max consecutive ring hold
A: Deadlift
3x6 at 60%
3x5 at 75%
B:Strict Press
Work up to a heavy 5RM
Remove 20%
Perform a 3x4 at this new weight
B: Accessory -
4x12 bicep curls
3x12 single arm heavy rows