DE Upper Body/Energy Systems Development

Clapping pull-ups:
3x3 BW (no-clap)
8x3 BW (with clap)

Push-Pull Superset:
3x8 115lbs Bench press
3x8 120lbs Seated cable row

Deltoid Triad Tripleset:
3x8 2x15lbs YTWs

Elbow Flexion:
3x8 30lbs Hammer curls

Grip:
85lbs Suitcase DL iso-holds for max time, each hand, left hand twice
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ESD - Pyramid Complex A - 85lbs BB for all

1 upright row
2 hang clean
3 Zercher squat
4 rack pull
5 Back squat

5 upright row
4 hang clean
3 Zercher
2 rack pull
1 Back squat
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I thought to start using complexes after learning about them, understanding their usefulness as an ESD thing with the high-intensity, and also realising that it can be used to condition not only the energy system aerobically, but anaerobically. As stated previously, my muscular stamina is pretty much craptastic. I found it a good way to add volume to my workout as a finisher since I'm often left with this feeling of wanting to do more, but the loading is light enough that it's not really overkill. All the same, since there's no rest, it taxes you quite a bit. Okay... I rested a little. No lie there. And I chose a lighter volume method this week.. If I ever feel up to it, I might try 8s all the way through. ...Maybe 5s first.