August 3rd, 2019

Part A and B repeat week to week. Track these metrics

A. Strict Barbell Overhead Press
3 x 8-15 Reps

B. Strict Wide-Grip Pullups
Target Reps = DOUBLE your MAX UNBROKEN
For Week 2, increase target range by 2-3 reps.
Take an extra set to achieve that number of reps (so now 4 total work sets, split as evenly as possible)
(i.e. if max unbroken is 12 reps, you would try to achieve 24 + 3 reps = 27 reps over 4 even sets)
**If you cannot achieve at least 6 reps as a “max set,” then scale via below options

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

C. Push-ups
*Add weight via method shown in video to create a 12-RM type load
*Scale (as needed) by elevating hands with intention of creating 12-RM difficulty level

3 x 8-10 Reps with 3×3 “Myo Reps” after each set
Myo Reps = Rest 10-15 sec at end of main set, then 10-15 sec between each set of 3 reps unbroken

D. 4 Rounds:

12 Reps Snatch-Grip Bentover Rows (to chest)
12 Shuttle Runs (30 ft each way)
12 Reps DB Snatch (heavy, alternate arms)
12 Shuttle Runs (30 ft each way)
Rest 2 min

E. Alternate Supersets x 2 Rounds:

Incline DB Curls x 10-12 Reps
DB Spider Curls x 10-12 Reps
Rest 2 min
Incline DB Tricep Extensions x 10-12 Reps
Banded or Cable Pushdowns x 12-20 Reps

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