1-19-22 WEDNEDDAY upper

1-19-22 WEDNEDDAY upper
  • BENCH PRESS WITH AXLE BAR AGAINST 25% BAND TENSION, 1 BOARD- 1 rep max
    Shannon- 5x3 with only 85-95lbs. We need to keeps elbows from flaring mid lift. lock everything in and do not let it move through the lift. video
  • 3x3x80% AXLE BAR BANDED BENCH PRESS DOWN SETS
  • 4x8 CLOSE GRIP BENCH PRESS TO 2 OR 3 BOARD - 8RM (3-4 TOTAL SETS TO GET TO HEAVY 8)
  • 3x1 EZ CURL BARBELL SKULL CRUSHERS (PAUSE WEIGHT ON THE FLOOR BEHIND YOUR HEAD ROLL BACK AND FORWARD & EXTEND) ADD BAND FROM BEHIND
  • 3x10 ONE ARM DB ROW each side
  • 4x12 UNDERHAND LAT PULLDOWNS
  • 1x100 100 BACK LOADED BARBELL SIDE BENDS PER SIDE
  • Finish:
    4x15 cable pushdowns
    4x20 H rolls
6 day programming