October 17th, 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. Incline DB Bench Press – 3 sets of 30 reps
First set of 30 reps lighter (figure out proper loading)
Final 2 sets of 30 reps at challenging load
For each set, alternate sets of 5 reps per arm until 30 TOTAL reps are achieved

5 Reps RIGHT (left hand hold DB at chest level)
5 Reps LEFT (right hand holds DB at chest level)

D. Lying DB Tricep Extensions – 3 x 10-12 reps (heavy)
+ Superset the FINAL SET ONLY with:
Max reps unbroken Close-Grip DB Bench Press (same weights as Tri Ext)
SEE VIDEO DEMO OF CG DB Bench

E. EMOM x 9 min (alternating):
Ring Plank Sprawls VIDEO DEMO

Ring Plank Sprawls x 6-10 Reps (use knees or feet to modulate difficulty)
V-ups x 10-15 Reps
GHD or Decline Sit-ups x 10-15 Reps

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