March 15th, 2019

Part A, B and C repeat each week. Track these metrics for progress

A. Steep Incline Barbell Press (approx 60-65 degree angle)
Week 1 = 3 sets of 15 reps

*Hybrid Shoulder/chest movement with steep incline.
*If your bench doesn’t move beyond the “standard 45-degree incline angle,” that is ok

B. Strict Pull-ups x 3 sets
Descending rep scheme (increasing difficulty) week to week, where the athlete will complete the FIRST WEEK at approx 75% of “max reps unbroken” using a controlled tempo of movement (no sloppy reps; no kicking of the legs for assistance; no dangling at the bottom). All reps should be performed at a 20X1 or 21X0 tempo

Two Examples:
First is assuming 16-rep max, and second is assuming 8-rep max
(both assume controlled tempo throughout with no sloppy or cheat reps)

Week 1 = 12 reps / 6 reps
Week 2 = 9-10 reps / 4-5 reps (with some added weight on both examples),
Week 3 = 7 reps / 3 reps (with more added weight on both examples)
Week 4 = 4 reps / 1-2 reps (heavy)
Week 5 = start back over with 12 or 6 reps (now with minimal additional weight added)

***Note that an athlete with a 4-RM Pull-up could also make this work by going 4-3-2-1, decreasing ONE REP each week over the course of 4 weeks.

C. Dips or Narrow-Grip (weighted) Push-ups
Week 1 = 3 sets of 15 reps for each movement

**Choose either Dips or Narrow-Grip Push-ups as the primary Tricep Movement for this cycle. Given that week one utilizes such high reps, you should only choose Dips if you are very strong with that movement, or if you intend to use assistance during the higher rep weeks.
SEE VIDEO OF ADVANCED PUSH-UP VARIATION

D. Complete Sequence with same DB weight for all movements:

4 Rounds:
10 DB Push Press
10 Bentover DB Rows (both arms)

Immediately into….

4 Rounds:
10 DB Hang Power Cleans
10 DB Bench Press

E. Renegade Rows (see video demo)
30 reps (alternating 5 reps per arm) x 2 sets
First set lighter, second set heavier/challenging load

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