6-26-20 Max Effort upper body

Main work
  • Work up to a 1 rep max 2 board press

Auxiliary work

superset:

  • 4x12 tricep skull crusher
  • 4x20 banded overhead tricep extension
    keep rest short 20-30 secs between sets

superset:

  • 3x12 db incline press
  • 3x12 lateral side raises
  • 3x10-12 db pull over
    keep rest short 20-30 secs between sets

Conditioning

For time:

  • 100 plate ground to overhead 35#
    on every min, stop and do 5 toes to bar or 10 knee raises, keep going until you accumulate 100 plate ground to overhead

Training notes:
If time is an issue or your conditioning is low, reduce plate ground to overhead number to 50-75. If needed, sub weighted or banded sit ups for toes to bar/knee raises


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