Strength:
Amateur
Back Squat 3×5 (add 5 lb to last workout)
Shoulder Press 3x5 (add 2.5 lb to last workout)
Collegiate
Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM
Close Grip Bench 3x5 @ 90% of 5RM from Thursday
WOD:
10 Rounds for time of:
5 Negative Pull-Ups Great Demo!!!
10 Tri-cep Push-Ups
15 No Nands Front Squat 45/35 Demo
Cap time 14 minutes.
Notes: on the negative pull ups hold it for a 3-5 count (one thousand one, one thousand two, etc.) Also on the No hand front squats do NOT drop the barbells.
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