5-5-20 Max Effort upper body

Main work

  • Work up to a heavy 1 rep Push Jerk
    For today this can be 90-100%. If all feels good go for a PR.
    If you're not proficient with "Jerks" (insert smile) then opt for Push Press entry below.

Auxiliary work
4 rounds of:

  • 12-14 Incline tricep kick backs
  • 12-14 wide grip lat pull downs
  • 12-14 DB lateral side raises
  • 12-14 Bent over rows

Ab work
Complete 6 rounds tabata 20 secs work/10 secs rest of:

  • toes to bar or knee raises
  • weighted or banded sit ups

Training notes:

If you don't have lat pull down machine or pulley system, substitute this with 4x20-30 straight banded pull downs. For the Barbell bent over rows, if you don't have a barbell, sub with DB single arm bent over rows


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