6-5-20 Upper Body Volume

Main work

  • Bench 3x5x65%, 3x3x75%, 3x3x85%
    if you feel strong do an amrap on your last set

Auxiliary work

  • wide grip lat pull down 3x10-14
  • single arm bent over row 3x8-10
    moderate/heavy weight
  • standing banded rows 3x30
  • DB shoulder press 3x10-12
    moderate weight
  • bicep curls 3x10-14
    moderate/heavy
    on your last set do an amrap with ligher weight

Conditioning

21-15-9

  • handstand pushups
  • burpees

Training notes:
Handstand pushups- scale to box pushups if needed or DB/barbell push press
Burpees- if your back can't tolerate burpees, sub with ball slams if needed.


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