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

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