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Happy Groundhog Day!

A. Bench press – 4×5 (as heavy as possible for this rep scheme). Increase weight from Jan 19 if possible.

B. 3 max effort sets of smooth, controlled push-ups.

C. 3 max effort sets of 1 1/4 pull-ups.

D. 3 max effort sets of supinated body rows at 31×3 tempo. Release (protract) the shoulders at the bottom of each rep.

E. 3×10-25 GHD sit-ups. If you’re new, and working your way up in your reps for this movement, increase by 2-5 reps per set from last week.