Concentric Block Week 3: DE upper (last sunday)

Background: I work at OSU as a graduate teaching associate and lift at Ludus Magnus. I am a raw lifter who competes in the 105lb weight classes, and am currently prepping for my next meet (when grad school finally gives me a weekend off) . Currently, I am in the process of trying to accomplish my lofty lifting goals,survive graduate school, and teach undergraduates about what I really love, TRAINING..

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Concentric Block,Wk 3: DE upper (Sunday)

Warm up-general
1.Stepper

Warm up-specific
2a. push up
3 x 15

2b. Band pull apart on GHR
3 x 15

Training
3. Speed contrast pin press
8 x 3 + 1
1 set:
3 reps fast x 95 feet up
1 rep feet down fast x 115
Various grips
30 sec rest between sets

Assistance
4a.neutral grip db incline
3 x 5 x 45

4b. DB row
3 x 5 x 95lbs x each