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

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