1-15-20 Max Effort upper body

Warm up
3 rounds of:

  • 15 plate front raises
  • 15 DB lateral raises
  • 15 bicep curls
  • 20 banded reverse fly

Main work

  • Work up to a 1 rep max reverse band bench
    rep scheme 5-5-5-3-3-3-1-1-1
    *if you can't set up bands from the top sub with a max effort floor press or max effort reverse grip
  • Push press 5x3 *work up in weight

Auxiliary work

  • lat pull down 3x12
  • snatch grip row 3x12
  • db lateral raise 3x12 *pinkies out
  • single arm db floor press 3x12 *each side

end with

  • 100 banded reverse flys

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