7-17-18 Upper body volume

Main work

  • bench wide grip 5x5x75%
  • Incline DB bench 3x12
    complete all three rounds before moving onto auxiliary work

Auxiliary work

  • T-bar rows 3x14
    for those that don't have access to this, see HERE (scroll to second video) for a makeshift one. Set up your landmine row and add a barbell for a wider grip.
  • single arm lat pull down HERE 3x10-12
  • overhead tricep extensions 3x10-12

Conditioning

5 rounds tabata 20 secs work/ 10 secs rest of:

  • push press- light
  • lateral box jumps
  • hollow body hold
  • superman hold

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