1-1-21 COMP PREP Friday Max effort upper

1-1-21 COMP PREP Friday Max effort upper

Warm up

  • banded shoulder rotations 1x50 each side
    Your choice of movement- see HERE for examples
  • overhead banded extension 1x100
  • lying band pull aparts 1x100
    Lay flat on bench and get your back set same as bench set up. Pull apart and use the upper back.

Main work

  • Bench slingshot or reverse band bench 3x1
    Work up to 3 heavy singles
  • Incline bench 6x3x85%
  • DB pull over 3x6-8 - heavy
  • Bicep curl 3x10-12
  • lat pull down 5x10
  • seated row 5x8-10
    For those without access to a machine- see set up HERE

Second workout

  • 3x50m farmer carry @30-50% of your deadlift in each hand
    If you're new to these pick a weight on the lower percentage. Keep your core stable and take small quick steps. If you're working in a small space, do Farmer Carry Holds 3x"max time".
  • 3x50 barbell push ups

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

You may also like