7-21-20 Upper Body Max effort

Warm up

  • shoulders
  • lats
  • scaps
  • biceps

Main work

  • Work up to a 1 rep max Strict press

Auxiliary work

  • DB lateral side raises 4x10 light/moderate weight
    rest 20 secs then do another set of 4x10
  • bent over rear delt fly 3x12-14
  • single arm db bench press 3x6-8 (each side) moderate weight

Super set the following with very little rest:

  • t bar rows 5x10
  • narrow grip lat pull down 5x10

Conditioning

5 rounds for time of:

  • 10 bench press @50%
  • 8 pull ups
  • 8 box jumps

 


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