Programming Track
Shane
Body
Bench Press
- #45x10
- #135x5
- #185x3
- #240x3x3
Strict Chins
- 3 BW
- #53x3x3
Bar Dips
- 5 BW
- #70x3x3
Later in the day
Every 30 Seconds
- 1 KB Clean & Jerk #53 for 10 and #70 for 20
Work to 1 RM Pull up
- #88, #98, #108
Work to 1RM Bar Dip
- #70, #123
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