October 8th, 2018 – Washed Up Athlete

Upper Body (Full Upper, Pull Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 4 sets each:

One-Arm DB Rows (knee on bench) x 15 Reps (lighter) then 3 x 8-10 (heavier)
Rest 2-3 min after both arms
Dips x Reps 8-6-4 (increasing difficulty) + 1 x MAX REPS with BW
Rest 2-3 min

B. Towel Pull-ups (alternate side to side each rep)

Choose Rep scheme based off “Max Standard Pull-ups Unbroken”

>20 Pull-ups = 8 sets of 8 reps
15-19 Pull-ups = 8 sets of 6 reps
10-14 Pull-ups = 6 sets of 6 reps
5-9 Pull-ups = 8 sets of 4 reps
3-4 Pull-ups = 8 sets of 2 reps
2 Pull-ups = 10 sets of 1 rep

For those that can’t do Pull-ups, scale with the suggested reps based on the difficulty of your chosen scaled movement

C. Renegade Rows – 5 sets of 8 reps (per arm) (see video demo)
First 2 sets progressive increase of weight
Final 3 sets with heaviest/challenging weight
Rest as needed after completing both arms

D. Reps 10-9-8-7-6-5-4-3-2-1 For QUALITY and TIME
Rest as needed to ensure all sets of both movements are UNBROKEN

DB Hang Power Clean and Push Press (one DB in each hand)
***8 Reps of DB Bench Press after each set of HPC&PP


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