7.1.19

Dynamic Effort Upper Body Day

Strength: 
- Bench Press with Straight Bar @40% + Doubled Micro Mini (under 100kg max) or Mini Bands - 9x3  (3 sets wide, 3 sets middle, 3 sets close)
- Top Set: Strict Press - 4x6
**Start at 50% (of 1RM). This will increase by 2.5% (of 1RM) each week

Core/Abs: 
Do 25 Reps of Inverted Extensions (Russian Leg lifts)  https://vimeo.com/175656026
Max 5 min!

WOD:
AMRAP 8 min
2-4-6-...…+2 reps each round
Alt. DB Snatch
(Strict )Pullups
Handrelease Pushups