1-8-21 COMP PREP Friday Max effort upper

Warm up

Add in any auxiliary work you may have missed from the week into your warm up

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

1 round:

• 20 back extension
• 30 sec plank hold + 15 sec side plank - right + 15 secs side plank - left

Main work

• Bench w/ 1 band 4x6x70%, 3x1x80-90%
  IF needed reduce the percentage. Use chains if you can't set up bands
• DB bench 3x10-12 moderate/heavy
• DB shoulder press w/neutral grip 3x8
• Wide grip pull ups 4x5-8
• Single arm lat pull down 4x6-8 each side
• Barbell overhead tricep extension 3x8-10 moderate
• Banded bent over tricep kickback 3x20-30
• Bicep curl with DB or curl bar 3x10-12
• 1x100 weighted ab of choice