Klokov Press + Wide Grip Pull Ups

1a. Klokov Press (Behind Neck Snatch Grip Presses)

90lbs x 1
115lbs x 1 (MAX)

90lbs x (1,2,3) x 7 ladders - 42 total reps

1b. Wide Grip Pull Ups


BW x (1,2,3) x 7 ladders - 42 total reps


2. Pec Dec

70lbs x 30
70lbs x 10 x 2 sets
60lbs x 10 x 3 sets
60lbs x 21

3. Neck Extensions and Flexions

45lbs x 50 reps Rest Pause (Extension)
10lbs x 50 reps rest pause (Flexion)

4. Abs

BW x 15, 12, 10