September 24th, 2019

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

A. Strict Overhead Press
Build to a 1-Rep Max following the protocol at top of program
Then complete “back-off sets” of 4 Reps and 8 Reps at decreasing weights

B. Pendlay Rows
Build to a 3-Rep Max following a similar protocol at top of program
Then complete “back-off sets” of 6 and 9 reps at decreasing weights

C. One-Arm DB Incline Bench Press
Build to a challenging set of 6 Reps per arm
Then complete 1 x 10-12 per arm backoff set

D. Superset x 3 sets each:
For Pull-ups, complete progressive build-up. Then start with the heaviest set of 2 reps, and decrease weight slightly each set thereafter

Strict Pull-ups x 2 Reps
Decline/Flat EZ or Barbell Tricep Extensions x 8-12 Reps
Rest 2-3 min to optimize Pull-up performance

*The best way to “Scale” the Pull-up in this case, is to perform Pull-up Negatives (lowers)
(and shoot for 4 reps per set with 3-6 seconds per rep to lower)

E. One Round:

12 Power Snatch (1 set of 4 unbroken, then 8 single reps with short rest)
12 Two-Pushup Burpee Box Jumps
24 Hang Power Cleans (same weight as snatch, sets of 3-5 reps unbroken)
12 Two-Pushup Burpees (no box jump)


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