12-25-20 COMP PREP Friday Max effort upper

12-25-20 COMP PREP Friday Max effort upper

Warm up

If you missed any part of this weeks auxiliary work, add it in for your warm up today.

  • Yoga flow
  • 2 rounds of:
    • 15 back extension
    • 30 sec plank hold
    • 20 sit ups
  • then, 1 round of:
    • 15 banded shoulder rotations
    • 20 band pull aparts
    • 30 tricep pull downs

Main work

  • Incline Bench 3x1x90%
  • Bench 3x5x75% Comp grip
  • Tricep extensions - barbell from floor 3x8-10
  • Tricep extension with band overhead 3x15-20
  • seated row 3x10-12
  • lat pull down 3x10-12

Second workout

4 rounds with little rest of:

  • 10 hammer curls
  • 20 facepulls
  • 8 DB push press
  • 20 banded tricep pull downs

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