12-4-20 COMP PREP Friday max effort upper

Warm up

4 rounds with no rest:

• 1 sled trip- moderate
• 20 back extension body weight only
• 15 REVERSE hyper @50% of 1rep squat
• 10 wood chops- each side HERE

 Main work

• Bench 4x6x70%, then 3x1x70% + 30% chains (lower chain weight if needed)
• Incline Bench 3x6x70%
• Super set with no rest:
  
  • incline tricep kick back 4x10-12
  • banded tricep pull downs 4x30
  • hammer curls 4x10-12
• DB lateral raises 3x10-12 moderate weight, then 1x"max reps"
• Banded rear delt fly 3x30

Second workout
Second workouts are intended to be done later in the day or tomorrow as a small workout.

• 100 barbell pushups
• 100 banded chest supported rows
• 50 single arm lat pull down
  bring elbow into the body HERE