October 29th, 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:
Note new rep scheme for Part A movements

One-Arm DB Rows (knee on bench) x Reps 12-9-6 (increasing) + 1 x 15 backoff set
Rest 2-3 min after both arms
Dips x Reps 7-5-3 (increasing) + 1 x MAX REPS with BW
Rest 2-3 min

B. Superset x 3 sets each:
Pull-ups will be significantly more difficult as a superset after the Pullovers.
If you cannot achieve at least 6 quality reps on the first set, scale as needed.

PJR Pullovers x 12-15 reps (see video demo)
Strict Pull-ups x MAX UNBROKEN
Rest 2-3 min

C. Incline DB Bench Press
1 x 8-10 reps (moderate weight, warmup)
3 x 4-6 reps (heavy, last set to failure)

D. EMOM x 10 min (alternating):

Devils Press x 4-5 Reps (see video demo)
Barbell Curls x 8-10 Reps

E. AMRAP 1 min – Row For Calories @ 100% effort
Rest 3 min
AMRAP 1 min – Bike For Calories @ 100% effort

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