February 14th, 2019

A. Alternate Movements
Rest as needed between alternating movements to ensure optimal quality of sets and reps

Bench Press x Reps 9-6-3-3-3
Increase weight through 9-6-3, then complete 2 sets of 3 reps at the same heavier weight

Neutral-Grip or Rings/TRX Pull-ups x Reps 7-5-3-3-3
Increase weight through 7-5-3, then complete 2 sets of 3 reps at the same heavier weight

B. Strict BB OHP x Reps 9-6-3-3-3
Increase weight through 9-6-3, then complete 2 sets of 3 reps at the same heavier weight

C. Barbell Seal Rows (pull from “stop/pause” on each rep)
Reps 12-9-6-6-6 (increase weight first 2 sets, then 3×6 at same heavier loading)
SEE VIDEO DEMO

D. Single-Arm KB Tate Press (see video demo)
1 x 10-12 per arm (lighter, feel out the movement)
2 x 7-9 per arm (heavier)

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