12-15-20 COMP PREP Tuesday d/e upper body

12-15-20 COMP PREP Tuesday d/e upper body

Warm up
If you missed any part of yesterday's work, add it now as part of the warm up.

2 rounds of:

  • 1 sled trip
  • 1 min plank hold
  • 50 banded pull aparts
  • 50 banded tricep pull downs
  • 30 light barbell only or dumbell clean & press

Main work

  • Bench 5x3x75% wide grip
    Even tho we're not using chains or bands today, push your speed with full weight. Think of launching with the lats as you press
  • Jm press to pins 3x6-8 heavy
    If you need to substitute this movement, pick a tricep movement that allows you to move heavy.
  • seated rows 4x10-12
    If you have access to a lat pull down machine this will be easy set up. For those like us working with limited equipment, see this video on how we accomplish with bands HERE
  • lat pull down close grip 4x10-12
  • DB floor press 4x8-10

Second workout

  • 10 min sled drag light/moderate
    walking side to side and rotating sides each direction
  • Db lateral side raise pyramid:
    • 4x10 start light and increase weight each set, no rest between sets
    • rest 15 secs
    • 4x10 start at heaviest set and decrease weight each set, no rest between sets


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