1) Speed Close Grip Bench Press: 5 x 5 @50%, on the minute.
2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up.
- Aiming between 20-35 reps total in 5-7sets.
- Add weight if possible.
- Partner assisted as needed.
3a) 1-Arm KB Row w. rotation: 3 x 10 ea. Rest 30s.
3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. Rest 30s.
4) RKC Plank: 4 x 15-20s. Rest 60s.
60s Max Rep Push-ups
- Rx+: 60s Max Rep Ring Dips
Make a note of your achievements in 'Open Gym'