6-23-20 Upper body volume

Main work

  • Bench 5x5
    add 5 more pounds from last week's work if possible.
  • Push press 5x5x75%

Auxiliary work

  • 3-way shoulder raise 3x10
    side-mid-front
    10 each direction
    stay on this movement for all 3 sets keeping rest short
  • rear delt fly 4x10-12
  • banded facepulls 4x15-20

Conditioning

5 rounds for time:

  • 12 hang powerclean & jerk
  • 10 box jumps
  • 6 power snatches

Rx weight 75lbs for both bar movements- reduce weight as needed


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