1-15-21 COMP PREP Max effort upper body

Warm up

Choose movements you prefer and warm up:

• back
• lats
• shoulders
• abs
• biceps

Main work

• Bench reverse band 3x1
  Comp grip- pause at chest
• Incline bench 3x6x75%
• DB JM press 4x10-12
  See video starting at 9:30min HERE
• Wide grip lat pull down 5x10 moderate
• landmine row 5x10 moderate
• hammer curl 5x10
• 1x100 Banded tricep push downs
  Use a barbell or block and "push down" vs pull down
• 1x100 banded pull over