2-7-20 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 up downs (burpee without pushup or jump at top)

Main work

• Bench 5x5
  *if you recorded last week's weight add 5lbs 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.
• Axel bar clean 6x3 work up in weight to a heavy set of 3
  *if you don't have access to an axel or another specialty bar use a regular bar

Auxiliary work

• standing banded rows 3x20
• db overhead tricep extension 3x14
• banded tricep push down 3x20
• incline reverse flys 3x14