8-7-20 Volume upper body

Good job everyone on your deadlifts yesterday. If you failed any lifts, use it as a lesson learned, never take a weight you're not sure you will make. Today is a "lighter" recovery day to be ready for next weeks new cycle of programming. Feel free to work with lighter weights if you body needs it.

Main work

  • Bench 4x3x80%
    If you feel strong today, do an amrap on your last set. If it feels heavy, stick with the prescribed reps for today.
  • Push press 2x8-10 (@70% of your 10 rep push press max)
    If you don't have a 10 rep max, then use a light/moderate weight today. Take 1-3 warm up sets before starting your working sets

Auxiliary work

  • seated shoulder press 3x8-10 light/moderate
  • JM presses 3x8-10 light/moderate
  • banded tricep pull down 3x20

superset the following with little or no rest:

  • banded straight arm pull downs 6x10
  • single arm bent over row 6x8 each side
  • scap only pull up 6x10 HERE

then, 5 rounds tabata 30 secs work/10 secs rest of:

  • landmine half turkish get up- right HERE
  • landmine half turkish get up- left
  • weighted sit ups

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