March 13, 2017
Strength: Week #3
A. Bench Press:
5 sets: 3 Reps (prog. loading)
*2 sec. pause on the chest with each rep
B. Chin ups:
5 x 5
*Complete a 10 sec. Chin-Over-Bar hold at the completion of each 5th rep
Metcon:
5 Rounds:
1:00 Muscle ups*
1:00 Kettlebell Swings (53lb/35lb)
1:00 Rest
*Scale for Muscle Ups is Ring Dips
