8-16-19 upper body volume

Main work 
  • Bench 5x5x75%
  • push press 4x6 *work up in weight 

Auxiliary work 

  • DB tricep rollbacks  4x12
  • DB lateral raises 4x12
  • DB incline flys 4x12
  • banded bent over tricep ext 4x15-20

Conditioning work

 4 Rounds of: 

  • 6 Barbell snatches *scale to DB snatch if needed
  • 6 box jumps *scale to 12 lateral skater jumps 
  • 30 secs bottoms up holds 

 


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