11-13-19 Volume Upper Body
Warm up
2 rounds of:
- mini band shoulder mobility - spread aparts, 1oclock, 3oclock, 5oclock
- banded shoulder punches
- banded shoulder side raises
then, 4 rounds of tabata 20/10:
- db press
- db bent over row
- db bicep curl
Main Work
- Speed Bench 3x3 wide, 3x3 med, 3x3 narrow *find a percentage that you can keep speed on the bar *add bands
Auxiliary work
complete as many rounds as possible in 20 mins of:
- 10 pull-ups
- 5 goodmornings
- 8 push press
Training notes:
Pull ups: modify as needed.. banded, ring rows, inverted pull up
Goodmornings: keep these light use same weight as your push press
Push press: use a barbell or db and keep weight at/around 40% of your 1rm
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