1-26-20 COMP PREP Tuesday Upper body

• Dynamic warm up
• then, specific warm up
  
  • upper back (band pull aparts, reverse flys)
  • shoulder stabilization (bottoms up kb holds, bamboo bar holds)
  • shoulder warm up (banded side raises, banded external rotations)
  • back (back extension, reverse hyper)

Main work

• Bench 5x5x65% comp grip, pause on last rep or during warm ups
• Incline bench 3x6x65%
• Barbell tricep overhead ext 3x10-12 moderate
• Barbell highpull 4x10-12
• DB lateral raises 4x10-12
• close grip lat pull down 3x10
• DB incline row 3x10

Banded work

• 1x100 banded bicep curl (50 each side)
• 1x100 rear delt fly (50 each side)
• 1x100 banded tricep kickback