September 19th, 2019

Part A repeats week to week. Track these metrics

A. Alternate Movements x 4 sets each:
4 sets of 2-3 Reps (slightly heavier than 3-4 reps last week)
(all sets approx 1 rep shy of failure)
Rest between each as needed to optimize performance

Barbell Bench Press  
Strict (weighted) Pull-ups
(pronated, neutral or supinated; stay consistent)

Scale Pull-ups via below options if needed to meet rep targets

Pull-up Negatives (lowers)
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups

B. Alternate Movements x 4 sets each:

Steep Incline DB Press (with brief pause at bottom) x 6-8 Reps
First 2 sets increase weight, then 2 sets at heavier loading just shy of failure
Rest 1-2 min then move to Rows

Dead-Stop DB Rows (alternating arms) x 12-16 Reps (6-8 per arm)
First 2 sets increase weight, then 2 sets at heavier loading just shy of technical failure
Rest 1-2 min then move to DB Snatch

Hang DB Muscle Snatch x 6 reps (per arm)
***Increasing weight EACH SET to heaviest set of 6 reps
Rest 1-2 min then return to Incline Press

C. Standing Barbell Curls
2 sets of Reps 5-4-3 (with approx 9-RM weight)
Complete 5 Reps (Rest 15-20 sec) Complete 4 Reps (Rest 15-20 sec) Complete 3 Reps
Then rest 2-3 min before repeating for the second set

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