3-12-21 FRIDAY Max Effort upper

3-12-21 FRIDAY Max Effort upper
Main work
  • Work up to a heavy 3 rep carpet press- comp grip
  • close grip bench 4x5x70%
  • Bamboo bar bench complex 3 x (3 presses + 1 (30) sec hold) 
If you don't have access to a bamboo bar, substitute with 3x30-40secs bottoms up Kb hold
    Auxiliary work
    • Superset:
      • Rear delt fly 5x8-10
      • seal row 5x8-10
      • Barbell push ups 5x10
      • bicep curls 5x10
    • 1x100 ab of choice

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