3.18.14

Strength: Bench Press 3 x 8+ @ 72.5%. Conditioning: 10-min AMRAP of 30 DU's and 15 KBS @ 16k/24k. Assistance Strength: Pull up progressions Beg: Static Holds x 3-5 ALAP, Negatives x 5-7, Int/Adv: Negatives 12 x 2 OTM or Weighted strict chin up 3 x max reps @ 80% of 1-RM.