Friday, March 21, 2014

[Thursday] 03.20.14- AM Muscle-up Prep & PM GRT

AM
[A] Pull-ups 
5 sets of 75% max reps
4,4,4,4,4

[B] Rack Pull-ups
2 sets of 100% max (dead-hang)
7,7

[C] Overhead DB Press
3 x 10
35,40, 45

[D] Bar Dips
Sub-Failure
15, 12

[E] Bent-over-row
3 x 10
60,65,70

[F] DB Rear Delt Fly
3 x 10
25, 30, 30

[G] Walk 20 mins

PM
GRT
Legs and core heavy

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