Wednesday 6.03.15

Warm Up:

- Install 3/4" plywood under my stall mats in the garage gym

Strength Training:

Weighted Chin Ups (4x4):

- 0x6, 40x4, 80x 2, 50x 4, 4, 4, 3 (stay at this weight) 

Wide Grip Pull Ups (3x max):

- 7, 7, 6

Parallel Grip Chin Ups (3x max, chest to handles, 3-second eccentric):

- 5, 4, 4

Weighted Bar Dips (10x 10):

- 15x 10, 10, 10, 10, 10, 10, 10, 10, 9, 8 (stay at this weight):

Ring Dips (3x max, biceps to rings, 3-second eccentric):

- 5, 4, 4

Front Squats (3x3, 3-second pause):

- 45x 10, 95x 9, 135x 8, 157.5x 3, 3, 3 (160 next week)

Conditioning:

- None