4/16/2022

A. Single Arm DB Bench Press @ 22x1; 10 reps/arm x 3-4 sets; rest 15 sec bw arms; rest 2min bw sets

35lbs/arm

C. Strict Pull-up Wtd; 5 sets of 4 reps

50lbs for each set

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

15 reps set 1, 8 reps set 2

B1. 30 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x 4, rest 90 sec
*as heavy as you can with elbows fully locked out

Used 25lb DBs, complete lock out may not have been achieved for the entire 30 seconds on a couple of these 

B2. AMRAP UB pike HSPU to 1" deficit (toes or knees on box) x 4, rest 90 sec

15 - 12 - 11 - 10

C. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 x 3 sets p/ arm, rest to recovery
*choose a weight that allows you to get at least 5 reps p/ set

25lb DB, 5 reps each arm for each set