October 2nd, 2018 – Washed Up Athlete

Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progression

A. Bench Press – Reps 9-7-5 (Increasing weight)
*Add slowly week to week to the top set of 5 reps

B. One-Arm DB Overhead Press
Reps 10-8-6 (increasing weight, PER ARM)

C. Bench Press (same weight as that used for the 9-rep set in Part A)
40 Reps For QUALITY and TIME
Each time you break a Bench Press set, complete:
2 Reps Heavy Turkish Get-up (1 per arm)
***Best advice is to break Bench Press sets well shy of failure and embrace the TGU penalty!

D. Strict HSPU or Pike Push-ups x 4 Sets:

Choose # of reps UNBROKEN that is repeatable across 4 sets
Use scale of Pike Push-ups for a higher rep number if unable to complete 6+ reps for Strict HSPU

E. EMOM x 12 min (alternating): 

Diamond or Narrow Grip Push-ups x 8-15 reps
L-Sits – Choose # of seconds to complete UNBROKEN each set
***Try to add 1-2 seconds to the time from last week
***Note that L-Sit can be scaled by tucking one leg (easier), or by tucking BOTH legs (easiest)


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s