8-4-20 Max Effort upper

Main work

  • Work up to a 1 rep max floor press
  • floor press 3x6-8@70%

Auxiliary work

  •  DB lateral side raises
    4x10-12 increasing weight each set
    then, 4x10-12 decreasing weight each set
    *keep rest short
  • bicep curls 4x10-12
  • chest supported rear delt fly 4x10-12 - light/moderate HERE

Superset the following with little to no rest between movements:

  • landmine tbar row 6x10
  • narrow grip lat pull down 6x10

Conditioning:

4 rounds of:

  • 1 min amrap - pull ups
  • 1 min amrap- push ups
  • 1 min amrap- burpees
  • 1 min rest
    AMRAP = as many reps as possible

Training notes:
Pull ups: substitute with any variation needed.. banded, kipping, ring rows
Burpees: substitute with rowing/bike/jump rope if needed

 


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