Mile High CrossFit – Josh Strength Program

Bench Press (4 Sets
12 narrow grip bench press @ RPE 6-7
12 DB Incline curls – perform from elevated flat bench
2min rest b/t

*I want a small pause just off the chest on all bench reps to really feel those triceps engage )

Weighted Pull-ups (4 Sets
5 Weighted Pull-Ups (:01 pause chin above bar)
10 DB front raises @ heavy
1-2min rest b/t

both of should be fairly hard reps but need to focus on moving with control
)

ACCESSORY (Checkmark)

3 Sets

12 DB PullOvers

*get a good stretch in the bottom of each rep, I would think 60-70ish would be where to start weight wise

Dips (Straight Bar Dips
4 Sets
12-15 Dips (:15 Hold at top of dip after final Rep)

*this is meant to be done on straight bars, if you only have rings cut reps down, )