18 May 2013

Front squat (no grip)
Warm up: 5x20-40-60.
Work sets: 8r x 100 kg (grip and heels on 2.5 kg plates), 6r x 95 (no grip).

Chin ups
Warm up: 10xBW, 5x10.
Work sets: 5r x 17.5 kg, 5r x 25 kg, 5r x 30 kg.

Ring dips
Warm up: 10xBW, 5x10.
Work sets: 5r x 20 kg, 5r x 25 kg, 5r x 30 kg.