7-14-20 Max Effort upper body

Main work

  • Work up to a 1 rep max bench press from pins
    Try to set pins 1 inch from chest. If you don't have pins to press from sub today with either a 1 rep max floor press or 1 rep max 2 board bench press

Auxiliary work

  • DB 3 way raises 3x10 each direction (side, mid, front) light/moderate weight
  • Incline rear delt fly 3x12-14 light/moderate weight
  • banded tricep pull down 1x100

•super set these below movements together with no rest from one to the second movement. Rest 20 seconds between rounds

  • close grip lat pull down 5x10
  • wide grip bench press 5x10 (wide grip to engage the lats, keep weight light/moderate so that you don't pull from shoulders to get the reps in)

Conditioning

Complete 5 rounds for time of:

  • 6 power clean & press
  • 10 sumo deadlifts
  • 6 box jumps

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