2-17-20 upper body volume

Warm up
3 rounds of:

  • 10 plate front raise
  • 10 plate ground to overhead
  • 10 shrugs

then 2 rounds of:

  • 6-8 scap only push up
  • 8 burpees

Main work

  • Bench 5x5
    *if you recorded last week's weight add 5 more lbs, if possible. If you're unable to complete all sets and reps at the additional weight; stay at the same weight for another week + on your 5th set do as many as possible.
  • Push press 1x10
    *take a few rounds to find your heaviest set of 10 reps

Auxiliary work

  • hang power clean & press 3x6-8
  • lateral side raises 3x12
  • arnold press 3x12

end with 5 rounds tabata 20/10 of:

  • twisted mountain climber
  • wall sit slam
  • burpees

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