11-24-20 COMP PREP Tuesday d/e upper

Main work

• Bench 8x8x60-75%
  
The percentage is a range. Find the range you can hit all sets & reps. 8 sets of 8 reps is rough and we only have 2 weeks of it. Make note of your weight today, We'll be adding 5lbs next week, so be sure that today you choose a weight you can get all reps without failure.
• Shoulder press 5x3

  work up in weight to your last set being the heaviest

Auxiliary work

• Jm press from pins 3x6-8 moderate/heavy
• DB floor press 3x8-10 moderate
• Landmine row 5x10
• Pull ups 5x6-8
  
if you’re stronger in the pull up, try to push the reps
• Banded single arm tricep pull downs 1x100 each arm
• Banded pull aparts 1x100 thumbs up
• Banded chest supported row 1x100