22NOV2010

Focus: Chest/Upper Back

Warmup:
25 assisted muscle-ups
25 burpee pullups

5 Rounds:
Max Reps Bench Press @ 185# (8-8-6-7-6)
5 Leaning DB Row + Pushup @ 65# (ea)
15 Pushups
Match Reps Strict Pullups (Match with Bench)

5 Rounds:
Max Reps Alternating Incline DB Press @ 65# (8-6-6-6-6)
8 Overhand Bent Row @ 125#
Max Reps Unilateral DB Press @ 70# (5-5-5-4-3)
8 Underhand Bent Row @ 125#

5 Rounds:
Max Reps Hercules Pullup (8-7-7-6-5)
Match Reps Decline Bench Press @ 155#

Extra Credit:
10-8-6-4-2
Ring Dip
Ring Row

Notes:
Hercules Pullup - done facing away from the bar, pull yourself up until the bar contacts your traps
Numbers in parentheses are reps as I completed them.