10-23-20 Week 3 of 3 week cycle. Max Effort Upper body

Main work

• Bench 3x1x90% or above. The goal is 3 singles at 90% or above. Choose one of the following:
  
  • Bench from pins 3 in from chest  3x1
  • Specialty bar (example- football bar) 3x1
  • Bench using 2 boards 3x1
• push press 5x5x75%

Auxiliary work
superset the following with little rest:

• hammer curls 5x10-12
• DB tricep ext 5x10-12

then,
8 rounds tabata 30 secs work 15 secs rest of:

• pull ups or pull up variation
• db lateral raises
• weighted sit up to russian twist