9-1-21 WEDNESDAY Max Effort

9-1-21 WEDNESDAY Max Effort

Main work

  • Bench press w/football bar + bands
    work up to a 1 rep max
  • bench bress w/football bar drop down sets 3x3x80%

Auxiliary work

  • Close grip pin press from floor + band or chains 3x8
    Set your back (shoulders pinned together and then pull them down toward your hips). Push your back into the floor and explode. PAUSE each time on the pins. Work up to an 8 rep max
  • JM press 3x8
  • Barbell pushups 1x50
    accumulate 50
  • DB or curl bar Lat pull over to press 3x15
  • ab of choice 1x100
6 day programming