A) Bench press / weighted pull-up testing

Every 2 minutes:

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Set 4: 2 @ 85%

Set 5: 1 @ 90%

Set 6: 1 @ 95%

Set 7 : rest

Set 8: 1 @ 100+%

*Practice safe sets! You will either need a spotter or be absolutely comfortable with bailing.

 

B) Weighted pull-ups testing

– find your 1RM weighted pull-up in 10 minutes

OR

– accumulate 50 banded chest to bar pull-ups AFAP

 

C) Arm Farm x 2 sets