Time for some upper body ME work.
Do some PIN PRESSES IN THE RACK, with the pins set at chest level.
Warm up and perform 5 sets of 5 reps adding around 10-20lbs with each succeeding weight until you reach a max set of 3-5 reps. In between these sets do 10 reps of a SUPINE PULLUP OR BODY ROW using either a bar or rings. Challenge your grip a little by using a thick bar. Rest 3 minutes between each round.
Hit some METCON work after this. Utilize the rep scheme of 21-15-9. Your exercise couplet will consist of the SUMO DEADLIFT HIGHPULL and HANDSTAND PUSHUPS. Use a barbell loaded to 95lbs for your SDHP's or use a sandbag or kettlebell to scale. If you cannot do the HSPU's then perform regular push-ups or a modified version.
Go to a place of worship or call someone who needs to hear from you or vice-versa and enjoy your Sunday.
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