10/1/11 - UPPER BODY MET-CON

Strength:
Incline Bench Press - 5x5

Met-Con:
5 Rounds for Time
HSPU - 5
10 lb Weighted Situps - 15
135 lb Close Grip Bench Press -12
DU - 50

Skill Work:
OH Tricep Extension - 3x6-8
Muscle-ups - 10 min

Notes:
For the weighted situps, try holding the weight over your head at all times. Don't pull your arms forward for leverage to get up.
Focus on your Triceps for the Close Grip Bench Press.
For the Muscle-ups, spend 10 minutes working technique and trying to do muscle-ups. Refer to the Muscle-up video on the Exercise & Demos page.