January 11th, 2019

Upper Body Strength

Note that “Part A” today encompasses the same three movements we usually do in Parts A and B in a standard training week. The reps are SLIGHTLY higher than the normal programmed number. The weight choice should be about 75-80% of normal, and remember that the purpose is to stop sets 2-3 reps shy of failure (per note at top of weekly programming). Focus is on bar speed of the concentric (lifting phase of the movement) and demonstrating control on the descent.

A. 5 Rounds:
First two rounds build in weight; final three rounds at the loading described above

Bench Press x 6 Reps
Rest 1-2 min
Neutral-Grip or Rings/TRX Pull-ups x 6 Reps ***see note below
Rest 1-2 min
Strict BB OHP x 4 Reps
Rest 1-2 min

***For Pull-ups, if you are “struggling” to achieve the 4-6 reps without added load in a normal week, you should make sure to stay shy of failure this week. If that means using some assistance, that’s ok. If you’d like to split the 6 reps into 2 sets of 3 reps, or 3 sets of 2 reps, that’s ok as well!

B. Meadows Rows – 4 x 8-10 reps per arm (see video demo)
1 lighter set, then 3 at heavier loading

C. Parallel Bar or Ring Dips
Reps 8-6-4-2 (increasing), Then 3×3 @ 4-rep weight
All sets/reps of earlier sets should be at least 3-4 reps shy of fatigue
All sets/reps of heavier weight must be at least 1-2 reps shy of technical falter

D. EZ or Barbell Curls – EMOM x 5 min – Reps 10-9-8-7-6
Start at about a 12-RM weight (so the 10-rep set is challenging) and use the SAME WEIGHT for all sets. As the reps decrease, the difficulty should remain similar to that of the first set

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