4/27/2022

A. Single Arm DB Bench Press @ 22x1; 8 reps/arm x 4-5 sets; rest 15 sec bw arms; rest 2min bw sets

50lbs 
B. Strict Wtd Pull-ups; 2 reps on the minutes for 10 minutes @ 75-80% of max from last week

Used a 50lb DB

Pressing Endurance Protocol 1:
Strict HSPU Progressions:
A. Strict HSPUs; AMRAP.AMRAP UB reps using 2" riser x 2 sets; rest 30 sec; rest exactly 3min bw sets

13/4 - 7/1 (failed my attempt at rep 2)

B1. 30 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x 5, rest 90 sec

Used 20lb DBs

B2. AMRAP UB pike HSPU to 1" deficit (toes or knees on box) x 5, rest 90 sec

15 - 13 - 13 - 12 - 12

C. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 2121 x 3 sets p/ arm, rest to recovery
*choose a weight that allows you to get at least 5 reps p/ set

Used a 35lb DB, 5 reps for each set