Friday 9.30.11

Buy In: Remove sleeves- see it's called "Sleeve-less Friday", so removing your sleeves is kind of necessary.  Find NickiBo.  100 Double Unders.  One set max-rep dead hang pull ups (hands facing out).  Skin the cat x 5.  (if you can't skin the cat, use a spotter to gain an upside down hanging position).

Bench Press 5-5-3-3-1-1-1-1-1

Then- single arm kettlebell press 3 reps/side x 3

weighted chins 3x3

muscle ups 3x failure.  Sub= 15 pullups/15 dips



Mike AlleyComment