7-30-20 Volume upper body

Main work

  • Bench 5x2x85%- on your last set do as many reps as possible. At this percentage it may only be 3, that's okay!
  • Incline DB press 3x10-12 -do one warm up set before starting

Auxiliary work

  • superset the following with little rest:

    • DB pull overs 3x6-8
    • tricep overhead extention 3x10-12
  • superset the following with little rest of:

    • wide grip lat pull downs 4x10-12
    • barbell row 4x10-12
    • banded facepull 4x15

Conditioning work

4 rounds tabata 30 secs work/15 secs rest of: 

  • squat cleans @50% of your 1 rep max
    if you don't have a 1 rep max, then find a weight you can do 8-10 reps in your warm up. For those with knee issues dropping into the squat clean, stick with power cleans.
  • push jerk or push press (same weight as powerclean)
  • hanging leg raises
  • box jumps or lateral skater jumps

 


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