October 31st, 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 
Over 3-4 progressive sets, build to 6-RM per arm
***Avoid any rotation of torso or leaning

C. Ring or TRX Flies – 3 x 8-10 Reps (see video demo)
First set for EVERYONE is on the knees as a general warmup
Then complete the 3 x 8-10 Reps at the proper difficulty for your level
***Make it easier by ELEVATING the rings and/or by going to your knees with lower rings

D. DB Lateral Raises x 8 sets:

2 x 25 (light)
2 x 20 (moderate)
2 x 15 (slightly heavier)
2 x 10-12 (heavy, momentum ok on last few reps)

E. One Round for QUALITY
Stay unbroken as long as possible (resting as needed to make it possible)

50 Standard Sit-ups
15 Diamond or Narrow Tricep Push-ups
30 V-ups
15 Diamond or Narrow Tricep Push-ups
10 Barbell Ab Rollouts
15 Diamond or Narrow Tricep Push-ups

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