March 22nd, 2019

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

A. Steep Incline Barbell Press (approx 60-65 degree angle)
3 sets of 12 reps
*Increase weight from 3×15 last week

*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 SMALL added weight on both examples),
Week 3 = 7 reps / 3 reps (with slightly 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 or 5-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 (and adding a SMALL bit of resistance accordingly)

C. Dips or Narrow-Grip (weighted) Push-ups
3 sets of 12 reps
*Increase difficulty from 3×15 last week

**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.

D. 2 Rounds:

AMRAP 1 min Wall Walks (see video demo)
AMRAP 1 min Burpee Pull-ups
Rest 2 min

E. 3 Rounds:

20-25 Band Pull-aparts (see video demo)
20-25 Banded Face Pulls (see video demo)
Rest 1 min
10-12 DB Curls
10-12 Lying DB Tricep Extensions (see video demo)
Rest 2 min

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