November 5th, 2018 – Washed Up Athlete

Monday – Upper Body (Full Upper, Pull Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 3 sets each:
progressively build to working weights without causing fatigue that effects the work sets

One-Arm DB Rows (knee on bench) – 3 x 8 per arm HEAVY
Rest 2-3 min after both arms
Dips – 3 x 5 HEAVY
Rest 2-3 min

B. EMOM x 10 min (alternating):
See notes below for scaling or subbing Rope Climbs (if not accessible)

1 Rope Climb (most challenging variation possible)
3-5 Reps of “Wall Walks” (see video demo)

Easiest – Rope Climb with Legs (sub in 3-5 Strict Pull-ups)
Intermediate – Rope Climb from seated (use legs when feasible) (sub in 5-7 Strict Pull-ups)
Advanced – Legless Rope Climb from seated (sub in 5-7 Strict “chest to bar” Pull-ups)

C. Superset x 3 sets each:
Focus on “anti-rotation” (avoid leaning to the side of the loading. Stay aligned entire time)

DB or KB Single-Arm “suitcase” Deadlifts x 10 reps (RIGHT)
One-Arm Ring Row x 5 reps (RIGHT)
Rest 1-2 min
Repeat for opposite arm
Rest 1- 2 min

D. 5 Rounds Time and QUALITY Movement:
Rest as needed to ensure all sets of both movements are unbroken
Note that the DB Bench Press weight should be a bit heavier than the DB Hang Cleans

10 Reps DB Bench Press (approx 15-RM weight)
12 Reps of DB Hang Power Cleans


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