June 11th, 2019

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

A. DB Floor Press (see video demo)
2 sets of 10-12 reps @ 90% of weight for 15 reps

B. Alternate Movements:
2 sets of 10-12 reps @ 90% of weight for 15 reps for each movement

Barbell or DB Seal Rows (barbell version) (DB version)
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. EMOM x 10 min (alternating):
For both movements, choose a variation that allows you to meet the rep range while having the requisite 5+ reps in reserve (RIR) on each set. Scaling for both movements is below

Push-ups x 6-12 Reps
Strict Pull-ups x 4-10 Reps

***For Push-ups, add difficulty via elevating feet, using rings/paralletes, or adding weight. Scale movement by elevating hands (preferably with a barbell in squat rack. Bench/Box also works)

Scaling for Pull-ups

Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups

D. Alternate Movements x 2 Rounds:
*Note barbell face pulls are SUPER light to ensure torso position. Can also emulate with DB’s if preferred

Barbell Face Pulls x 12-15 Reps (see video demo)
Rest 30-60 sec
Squat-Sit Preacher Curls x 12-15 Reps (see video demo)
Rest 30-60 sec
Standing Overhead Tricep Extensions x 12-15 Reps (see video demo)
Rest 30-60 sec

E. 3 Sets

DB Incline Chest Squeeze x12

One Arm Row x10-12

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