December 14th, 2018

Upper Body Strength 
Parts A and B remain similar throughout the cycle. Track these metrics.

A. Alternate Movements
Rest as needed between sets of each to ensure loading and quality movement
As usual, remember to begin the cycle with weights that are about RPE 7-8 and leave room for improvement week to week

Bench Press
Build quickly to challenging set of 2 reps @ 5-10% higher than the working weight
Then 2 x 4-6 Reps on the working sets

Neutral-Grip or Rings/TRX Pull-ups
Build quickly to challenging set of 2 reps @ 5-10% higher than the working weight
Then 2 x 4-6 Reps on the working sets
*Remember that for Dips and Pull-ups, calculate all numbers as BW + added load

B. Strict BB OHP
Work up to working weight completing only sets of 2-3 reps after 50% max
Then complete 3×3 @ the SAME WEIGHT
increase weight following week when you make all 3×3 with same loading
***Fractional plates will be key to continue progress.

C. Alternate Movements x 3 sets each:

Pendlay Rows – Reps 10-7-4 (increasing) (see video demo)
Rest 1-2 min
Flat DB Bench – Reps 12-9-6 (increasing)
Rest 1-2 min

D. AMRAP 60 sec (Rest 2 min) x 4 sets:
The goal is for the DB Snatch to be heavy enough to take approx 30 seconds, and require a full reset with FOCUS and SETUP on each rep

10 DB Snatches (Heavy, alternate arms)
Max Reps Push-ups in remaining time

Choose a CHALLENGING variation of Push-ups:

DIFFICULT = Clapping or Dynamic Push-ups (see video demo)
INTERMEDIATE – Standard or Ring Push-ups
EASIER – Hands-Elevated on a Box, Bench or a Barbell in a Squat Rack

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