October 15th, 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:
Final week of current rep scheme for part A

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. Strict Pull-ups (weighted as feasible) 

6 reps EMOM x 3 min
Rest 2-3 min, then increase difficulty
4 reps EMOM x 3 min
Rest 2-3 min, then increase difficulty
2 reps EMOM x 3 min

C. Superset x 3 sets each:

8-10 Reps Hang High Pulls @ 65-70% of clean max
12-15 Reps DB Lateral Raises
Rest 2-3 min

D. 20 Minutes of QUALITY MOVEMENT and UNBROKEN Sets/Reps:
Perform the DB Movements with CONTROLLED TEMPO throughout all reps

5 Rounds of:
5 DB Hammer Curls
5 Push-ups on DB Handles
5 DB Thrusters

***After each “5 Rounds” Assault Bike 25/20 Calories (male/female)
Then begin next “5 Round” Sequence of DB Movements

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