11-18-19 Max Effort Upper Body

Warm up
2 rounds of:

  • 20 band pull aparts
  • 20 db side raises
  • 20 banded crossover "Y"
  • 20 banded bench press

Main work

  • Push press 3x1x90%, 2x3x75%, 5x5x55%
    (sets is the first number) x (reps is the second number) x (percentage of 1rm)
    Work up to 90%, then work your way back down

Auxiliary work
complete 4 rounds of the following:

  • 12 db pull overs
  • 30 sit ups
  • 12 lateral chain side raises
  • 30 sec plank 
  • 12 arnold presses
  • 30 Russian twist 
  • "max reps" box dips

end with,

  • 100 lying banded pull aparts
  • 100 banded tricep pull downs

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.


You may also like