front squat 5-3-3-2-2
http://www.youtube.com/watch?v=dehR3d6NuQE
weighted pull-ups 5-5-5
Only add weight to the pull-ups if you can perform 10 perfect dead hang pull-ups. If you cannot, do 3 sets of half of your estimated dead hang pull-up max. For instance, if you can do 6 dead hang pull-ups, perform 3 sets of 3 repetitions in your workout.
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