Day 146

A.) Bench Press (10-8-8-8)

Warm-up as needed. Rest 2-3 minutes between sets. 

Set 1: 60% 

Set 2: 65% 

Set 3: 70% 

Set 4: 75% 

B.) Strict Press (5-5-5-5)

Warm-up as needed. Rest 2-3 minutes between sets.

Set 1: 60% 

Set 2: 65% 

Set 3: 70% 

Set 4: 70% 

C.) Pendlay Row: 4 x 8

Rest 90 seconds between sets. Build as heavy as possible.

D.) For Time: 50 Strict Pull-Ups

Keep track of total time and sets to complete.

E.) Hollow Position Hold: Accumulate 3 Minutes

Keep track of total time and attempts to complete.