Workout of the Day

TEST:

Before the end of the day, complete one ME set of Strict Pull-ups.  This is an all out effort that should be done with zero kip and full range of motion.  Have a partner count for you and watch for these two key points of performance. 

STRENGTH:

Sets of: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Bench Press @ 70% - 75%
Deadlift @ 65% - 70%
* If you don't know your 1RM DL, use 1.2 - 1.3x backsquat.  These percentage ranges should provide some flexibility, these should be tough sets and the first few should not be unbroken.