November 14th, 2018 – Washed Up Athlete

Wednesday – Upper Body (Push Dominant + Core)

A. Bench Press – Test 1-RM
Remember to refer to “max testing” protocol at the top of the page.

B. One-Arm DB Overhead Press
Over the course of 3-4 progressive sets, build to heaviest set of 5 reps PER ARM

C. Barbell “Floor Press” – Reps 10-8-6 (increasing weight)

D. One-Arm Overhead Tricep Extensions (see video demo)
3 sets of 8-12 Reps PER ARM
First 2 sets towards top of rep range, shy of failure
Last set towards bottom of rep range, heavy as possible

E. AMRAP 6 min:

Push-ups Reps 5-10-15-20-25 etc…
10 GHD or Decline Sit-ups after each set of Push-ups


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