5.25.2008
Strength:
- Rope climb (1 x 3)
- HSPU (10r x 3s, slow reps)
- Pullups/chinups (10r x 3s, low)
- Dips (12r x 3s, 50#)
- PB: [straight-straight (1r), pike press (3r), HSPU (6r), dips (10r)] (x 4s)
- SR: muscle ups (7r x 2s)
- BB deadlift (2r x 2s, 265#; 3r x 2s, 245#; 5r x 3s, 205#)
- Military press (8r x 2s, 115#)
- Hang-clean, military press (8r x 2s, 95#)
- Jump rope (1min x 5 @ 160 j/min, 15sec rest)
- [horizontal pullups (25), HS hold (90sec), pushups (25)]
- shoulder prehab
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