Day 130

A.) Five sets of:

Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 90 seconds
Weighted Chin-Ups x 4-6 reps @ 21X0
Rest 90 seconds

B.) Bench Press (5-3-1-3-3-2-8-8)

(Rest exactly 2 minutes between sets.)

*Set 1 – 5 reps @ 60%

*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75%
*Set 8 – 8 reps @ 75%

C.) Two sets for max reps of:

4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups

Rest 4 minutes