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