July 2nd, 2019

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

A. DB Floor Press (see video demo)
3 sets of 9 reps

B. Alternate Movements:
3 sets of 10 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. Incline DB Bench Press (see video demo)
Reps 15-10-5-10-15 (increasing, then decreasing weight)
The goal is to be able to use the SAME Weights as you descend and ascend reps
Make sure the first sets of 15 and 10 reps are sub failure, or else it will be difficult to replicate

D. AMRAP 2:30 (Rest 2:30) x 3 sets:

12 DB Lateral Raises @ 20X0 tempo (approx 25 sec) (see video demo)
6 Pull-ups (hardest variation poss unbroken; weighted, etc…)
9 Burpees (lateral over rower)
3 Pull-ups (same difficulty as 6 reps)
Max Cal Row in remaining time

Scaling for Pull-ups

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

E. Standing Barbell Curls
Reps 10-8-6 (increasing weight)
*Start light, with intention to only have one truly difficult set at the end

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