Strength:
3×5 power clean @ 70%
then
3RM bench press
Helpful Links:
As long as we have a goals board in the gym there are always going to be a group of folks looking to get ahold of the ever-elusive strict pull-up (or a string of them). I came across this Tabata Times article which stresses the extra time needed to get better at pull-ups (and just about everything we do in the gym).
I also saw an article recently that suggest doing ring rows with your feet elevated on a box in front of you, and then getting your chest all the way up to (if not through) the rings, is a great way to build up the shoulder strength needed to get that first pull-up, or to string a few of them together.
