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Bench press 5-5-5-5-5 @80-85%
Pull ups 3-3-3-3-3 or 5-5-5-5-5 strict pull-ups (weighted if possible) 

Warm up both bench and pull ups before starting so that after each set of 5 benches you go immediately to your strict/weighted pull-ups, then rest about two minutes before starting the next set of bench and pull-ups.  Also, for each pull up to count, you must hold a two count with your chin clearly over the bar with your neck in a neutral position.  Have fun!!!

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