3-23-21 TUESDAY D/E upper

Main work

• Speed Bench 15x3x35-40% (vary grips) PLUS 25-35% chain weight
  
  • Stay on the bench for 3 sets at a time and do 3x3 wide, 3x3 med, 3x3 narrow grip - resting 15-20 secs between sets.
• Close grip bench 1x8- work up to a top set of 8
• Push ups 3x20
  If you're unable to do 20 unbroken, then either lower the number to 10 or elevate and do a higher pushup to barbell

Auxiliary work

• close grip lat pull down 3x15
• snatch grip barbell row 3x15
• incline db row 3x15
• banded facepulls 3x30
• Ab work:
  Plank Series - 60 sec plank, 30 sec side plank (each side); 3 sets

Optional work

• 1x100 banded hamstring curls
• 10 mins mobility
• 10 mins work your weaknesses