10-20-20 Week 3 of 3 week cycle. d/e upper

Main work

• Speed bench
  3x3x50% +30% chain or bands- wide grip
  3x3x50% +30% chain or bands- medium grip
  3x3x50% +30% chain or bands- narrow grip
• DB bench press 3x8-10- moderate to heavy weight
  On last round do an AMRAP (as many reps as possible)

Auxiliary work

• lat pull down - narrow grip 6x12-14 moderate
• seal row 6x12-14 moderate HERE
• banded tricep overhead extensions 1x100
• Db lateral side raise pyramid:
  
  • 4x10 start light and increase weight each set, no rest between sets
  • rest 15 secs before starting the next round of 4 sets
  • 4x10 start at heaviest set and decrease weight each set, no rest between sets
• 5 rounds of:
  10 weighted sit ups or banded sit ups
  10 slider knee tucks