genetics

Nick O. in Hadley!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 15-10-5 reps of calorie row and GHD sit-ups (sub: tuck crunches)

3. Bench press 3-2-2-2-1-1-1-1. Work up to a training max. (15 min)

4. Dips: max reps, then rest one minute. 70% of that effort, rest one minute. Then 60% of *that* effort. For instance, if you get 21 reps on your first set, do 15 (14.7 rounded up) on the next, and 9 on the last. Use assistance such that you can get at least 15 reps on the first set. (5 min)

5. "Lynn Without the ‘E’”

Four rounds of

Max rep bench at 60%

Max rep pull-ups

 

Upon racking  the bar, move immediately to pull-ups. Rest as necessary between efforts.

 

LIII: as rx’d

LII: scale pull-ups as required

LI: 10 bench press superset with 10 pull-ups scaled as appropriate, four rounds, not for time

With time remaining, mobilize. Have fun!