October 11th, 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 (note new rep scheme)
1 x 10-12 (light, warmup, per arm)
2 x 6-8 (heavier/challenging, per arm)

C. DB Incline Bench Press – Build to challenging set of 10 reps
Rest 2-3 min, then with the same weight as the 10-rep set, complete:
5 reps every 30 seconds for as long as possible unbroken (4-min cap)

D. EMOM x 15 min (alternating):

10-12 Reps DB Lateral Raises
6-12 Reps Dynamic Push-ups
10-12 Reps Lying DB Tricep Extensions

Rest 5 min

E. EMOM x 12 min (alternating):

10-12 Reps “Plate Raises” (from waist to overhead, strict)
6-12 Reps Ring or TRX Push-ups
12-15 Reps Bentover Rear-Delt Reverse Flies
(light, focus on retracting scapula at contraction)


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