10-7-19 Max Effort Upper Body

Warm up
2 rounds of:

  • 10 banded bicep curls
  • 10 banded overhead presses
  • 10 banded pull aparts

then, 4 rounds tabata of:

  • push ups
  • elevated mountain climbers
  • plate ground to overhead

Main work

  • Work up to a 1 rep max Strict Overhead press
  • push press 4x6 *work up in weight

Auxiliary work

  • lat pull downs 3x15
  • landmine kneeling single arm press 3x12
  • bent over db rows 3x12 each side
  • db lateral raises 3x12-15

then 6 rounds tabata 20/10 of:

  • sit ups
  • rope climb sit ups
  • lateral chain raises

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