12-11-20 COMP PREP Friday upper max effort
Warm up
Modified redo of Wednesday's workout or add in any of the second workouts from the week you may have missed.
2 Rounds, rest as needed but try to keep moving
- 10 push ups
- 10 body weight squats
- 5 burpees
- 20 calf raises
- 20 Russian twist
- 1:00 plank
- 50 butt kickers
- 20 back extension
- 15 ab crunch
Main work
- Bench 2 board press 3x1x90% or more
- Incline bench 5x3x80-85%
- Barbell row 3x6-8 moderate/heavy
- DB single arm bent over row 3x10-12 light/moderate
- Tricep overhead extension 5x10
- Tricep db rollbacks 5x10
- Banded pull overs 5x15-20 HERE
Second workout
to be later in the day or Saturday as a small workout
20 min amrap with little rest of:
- 10 DB push press
- 10 hammer curl
- 10 DB lateral raise
- 20 banded tricep pull downs
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