10-20-21 WEDNESDAY max effort upper

10-20-21 WEDNESDAY max effort upper

Main work

  • Bench press from pins 2inch from chest + 25% chain
    work up to a 1 rep max
  • Neutral grip (palms facing inward) Bench press 3x8 max weight

Auxiliary work

  • 4x10 ez curl bar skull crusher
    laying on floor, pause weight on floor behind your head then roll back and extend
  • 3x10 T bar row
  • 4x15 straight arm pull down
  • GHD paddling accumulate 3 mins
  • Finisher
    4 rounds
    20 DB rollback extensions
    20 H rolls HERE

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