120103

Strength

1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set.
2a) Close Grip Bench Press (14”): 2×8 @ heaviest possible, 2X6 @ heaviest possible – rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 60 sec.

Skill/Strength

1a) 4X10 Weighted UB Strict Supinated Pullups – heaviest possible, rest 10 sec.

Notes: Supinated is how rich people say “underhanded” or “chin-ups”.

1b) 4XME UB Kipping HSPU (regionals standard) – rest 2 minutes.
1c) 4X15 Reverse Hyper – medium/heavy, rest 60 sec.

Strength

1) 145, 160, 165, 175, 165 - my back squats suck so bad.  NEED more MIDLINE Stabilization.

2a) 95 for 10, 105 for 8, 115 for 6, 125 for 6

2b) 145, 160, 165, 165

Skill/Strength

Stayed at home so only did PU and HSPU

1a) no belt at home so did no weight- felt easy though

1b) 23 [14strict], 18 [12strict], 16 [11strict], 16 [12strict] Would rather do them all strict but I guess it is good to learn how to kip. 

MFS - 1, 2, 3