1-29-20 COMP PREP 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

• Floor press 3x1x90% or new max
• close grip bench 3x6x75%
• DB Shoulder press 3x6-8 moderate
• Pull ups 3x5
• Barbell bent over rows 3x6-8 moderate
• Hammer curls 3x8-10
• 1x100 ab of choice