1-5-21 COMP PREP Tuesday d/e upper

Warm up

2 rounds:

• 15-20 banded pull apart
• 15 banded external shoulder rotation of choice
• 15-20 banded standing rows

then,
Superset with little rest:  light/moderate

• 3x10 DB shoulder press
• 3x10 DB lateral raise
• 3x10 DB rear delt fly

Main work

• Bench 5x3x85% comp grip
  During your warm up, pause at chest and have a teammate call commands. Commands for bench - "Start- Press- Rack"
• DB incline bench 3x6-8 @75%
• Incline barbell skull crusher 4x10
• Dips 4x10
  Substitute with box dips if needed
• Lat pull down - wide grip 3x12-14 moderate
• Bent over single arm row 3x6-8 heavy
• incline DB row 3x8 heavy
• ab of choice 1x100

Second workout

• 100 banded rear delt fly
• 40-60 banded external rotations - each side
  Complete the amount of reps that you can tolerate without over working the shoulder rotation