8-17-20 Max Effort Upper body

Main work

  • Work up to a 1 rep max floor press

Auxiliary work

5 rounds with little rest of:

  • 8 DB shoulder press
  • 12 incline DB row

5 rounds with little rest of:

  • 6-8 JM presses- heavy
  • 10 hammer curls


  • 100 banded facepulls
  • 100 banded standing rows or banded seated chest supported rows
  • 100 banded seated lat pull downs

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