Power Program: Tuesday 12.15.15
A. Turkish get-ups: Build to max on each arm (use barbell if possible)
B1. Weighted strict pull-up: 4×5 @ 90% of heavy single
B2. Weighted dip: 4×5 @ 90% of heavy single
C1. Hanging shoulderblade retraction hold: 3x :20
C2. Strict C2B pull-ups: 3x Max
NOTE: Go right from the retraction hold into your max set of strict C2B. Rest as needed between sets.