December 18th, 2018

Tuesday: 
Upper Body Hypertrophy 
No necessary specific metric-tracking for hypertrophy day

A. Push-ups – 3 sets of Max Reps @ 31X1 tempo
The goal is to achieve 10-20 reps on each of these three sets.
Therefore, it’s important to choose the PROPER VARIATION for your level

Hardest = Feet elevated, parallettes or Rings, with weight-vest
Easiest = Hands elevated on box, bench or barbell in squat rack

***There are many variations between the Hardest and Easiest examples
***Reminder that 31X1 means:
3-seconds to descend, 1-sec pause at bottom, EXPLODE UP, 1-sec pause at top
= approx 5-6 seconds PER REP, so 12 reps should take almost a full minute

B. Inverted or Ring Rows – 3 sets of MAX REPS @ 31X1 tempo
Same exact rep target and notes as Part A for the Push-ups

Weight-Vest Feet-Elevated Ring Rows 
Standard Inverted Row (feet elevated)

C. Superset x 3 sets each:
Incline DB Bench x 12-15 reps
Supinated (underhand) Barbell Rows x 12-15 reps
Rest 2-3 min

D. Giant Set x 3 Rounds:
See video demos below

Wide Grip Hang High Pulls x 10-12 reps (approx 60% of snatch max)
DB Lateral Raises x 12-15 reps
Bradford Press x 10-12 reps (there and back = 1 rep)
Rest 2-3 min

VIDEO DEMO OF HANG HIGH PULL INTO DB LATERAL RAISE
BRADFORD PRESS VIDEO

E. Barbell Curls – Quickly Build to Challenging set of 10 reps
Then 8 reps EMOM x 5 min @ 65-70% of 10-rep weight
+ Superset the FINAL SET OF EMOM with:
Incline DB Curls x 12-15 reps (light, big squeeze at contraction)

F. Banded Pushdowns (see video demo)
Find proper resistance for challenging set of 20-25 reps
Then 12 reps EMOM x 5 min @ same resistance as 20-25 Rep set
+ Superset the FINAL SET OF EMOM with:
Dips OR Bench Dips x MAX REPS UNBROKEN
(only choose standard dips if you believe you can achieve 6+ reps as superset)

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