October 24th, 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)

B. One-Arm DB Overhead Press + Walk 
*Change in protocol from normal “part B” rep scheme
Reps 15-12-9-6 (increasing weight, PER ARM)
***Every 3 reps for all sets, walk 5m (15 feet) with DB locked out overhead

C. DB Close-Grip Bench (see video demo)
Reps 15-12-10-10-10
Increasing weight, then 3×10 with same challenging load

D. Skull Crusher Negative + Close-Grip Bench Press (see video demo)
1 x 10-12 (lighter, warmup)
3 x 6-10 Reps
The goal is to OVERLOAD the negative/lowering of the movement by using a weight that is above what is normally feasible for the full “skull crusher” movement

E. AMRAP 6 min:

20 Plate “Ground to overhead” (see video demo)
5 “Two Push-up” Toes to Bar

***Complete TWO reps of PERFECT Push-up, then ONE rep of Toes to Bar

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