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