1-12-21 COMP PREP Tuesday d/e effort

Warm up

Pick your own movements -stay light with the goal to bring blood flow:

• back
• abs
• shoulders
• lats

Main work

• Bench 5x3x80%
  Comp grip- pause at chest on your warm ups only
• Incline bench 4x3x80%
  AMRAP on your last set
• Barbell row 3x6-8 moderate/heavy
• Chest supported row 3x10-12
• KB skull crusher 3x10-12
  Do these as decline if you can
• Rear delt fly 4x10-12
• Arnold press 4x8-10

Banded work

• 1x50 banded lateral side raises - each side
• 1x50 lying band pull aparts
• 1x100 ab of choice