2-21-20 Max Effort Upper Body

Warm up
3 rounds of:

  • 15 banded lateral raises
  • 15 banded standing rows
  • 15 banded bicep curls

then tabata 4 rounds 20/10 of:

  • DB overhead holds
  • walk out push up- walk back to standing
  • plank hold

Main work

  • Bench 3x5x65%, 3x3x75%, 3x2x85%
    *note- if you feel strong today on your set of 85%... take it to 90-95%
    if you don't know your 1rm, take it as it feels.. start at light/medium weight and increase a little each segment.

Auxiliary work

  • dips 3x8-10
  • incline tricep extensions 3x10-12
  • seal rows 3x8-10
  • banded overhead tricep extensions 3x20

end with 5 rounds tabata 20 secs work 10 secs rest of:

  • bottoms up kb hold
  • burpee
  • sit up

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