1-24-20 Max Effort Upper

Warm up
2 rounds of:
  • 8-10 H rolls *light weight HERE
  • 8-10 bird dog single arm scap push up HERE
  • 8-10 banded Y's HERE

then, 4 rounds tabata 20/10:
light weight for warm up

  • barbell push up
  • DB lateral raise
  • DB bicep curl

Main Work

  • Bench 3x1x90% then 3x3x90% with 2 boards
    *warm up to 90% before starting the 3x1
    (sets)x(reps)x(percentage)
  • Incline Bench 4x6

Auxiliary Work

  • Incline db row 3x8
  • lat pull down wide grip 3x10-12
  • db bicep curl 3x10-12

end with 5 rounds of:

  • 6 pull ups or ring rows
  • 20 banded reverse fly

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