1-26-20 COMP PREP Tuesday Upper body
Warm up
- 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
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