Work Out: 3 x 3 Bench Press (70%/80%/90%)
TEST 1: Bench Press - 1 rep (max weight) followed by max set of Pull-ups
Performance:Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any
grip is allowed on the pull-ups as long as the range of motion is complete - all the way up
Scoring:Multiply the bench press load in pounds by the number of pull-ups completed.
Modifications:Where needed use an assisted pull-up device such as a “Gravitron.”
Character:This tests the upper body for both absolute and relative strength and stamina.
Posted on Sun, October 27, 2013
by Chris De Santis