3-19-21 FRIDAY Max Effort Upper

Main work

  • Bench from pins 3x1x90% or new max
  • Close grip bench 4x6x70%- last round do an amrap if it feels good
  • Overhead Strict press 3x3x80%
  • Tricep extensions from pins 3x6-8 heavy as you can tolerate with good form

Auxiliary work

  • Single arm lat pull down 3x8-10 each side
  • barbell rows 3x12-14 moderate
    Take a warm up set to find working weight. Feel the burn & make these count!
  • DB tates press or DB JM press 3x12-14
  • DB bicep curls 3x12-14
  • 1x100 banded tricep pull downs

Optional additional work

  • 1x100 hamstring work
  • 1x100 abs
  • 10 mins mobility work
  • 10 mins to work a weakness

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