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
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