1) 10 rounds of:
2 Power Cleans (must reset between each rep)
10 Strict Dips
Complete 10 sets with the load increasing every set. Immediately perform 10 strict dips after each set of cleans. There is no time component for this workout but it must completed within a 20 minute time cap. Rest as long as needed between sets, but load must increase every set.
1) Close Grip Bench Press 5 x 5
If you want to change the world, start off by making your bed-Video
And in fact, you do love all of God’s family throughout Macedonia. Yet we urge you, brothers and sisters, to do so more and more,and to make it your ambition to lead a quiet life: You should mind your own business and work with your hands, just as we told you,so that your daily life may win the respect of outsiders and so that you will not be dependent on anybody.~1 Thessalonians 4:10-12
245/250/255/260/265/270/275/285/295/310
BP: 225/235/245×2/250
BP 85/95/105×3
85/105/125/130/135/140/145/145/150/150fail last set
BP – 125/135/135/145/155
WOD – 95/105/115/125/135/145/155/165/170/175×1 (PR)
BP 155/165/185/195/205
145/155/160/165/170/175/180/185/190/195
85/90/95/95/100/105/110/115/120/125
Red band on dips/blue band on last set
BP 95/100/105/110/115
BP 225
135/145/155/165/175/185/195/205/210/fail
True pu’s for dips
No bench did 3 front/ 6 back squat (175)
WOD: 85/105/125/130/135/140/145/150/155/160(1 rep PR)
dips unbroken
WOD at home. 135/145/155/165/175/185/195/185/185/190
SWOD 145
WOD 125/135/140/145/150/155/160/165/170/175(5 or 6 unbroken dips per round)
CGBP: 185/185/195/195/200
PC: 135/140/145/150/155/160/165/170/175/185
225/235/240/245/250/255/265/275/285/300-fail
135-Bench press
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