12-11-20 COMP PREP Friday upper max effort

12-11-20 COMP PREP Friday upper max effort

Warm up

Modified redo of Wednesday's workout or add in any of the second workouts from the week you may have missed.

2 Rounds, rest as needed but try to keep moving

  • 10 push ups
  • 10 body weight squats
  • 5 burpees
  • 20 calf raises
  • 20 Russian twist
  • 1:00 plank
  • 50 butt kickers
  • 20 back extension
  • 15 ab crunch

Main work

  • Bench 2 board press 3x1x90% or more
  • Incline bench 5x3x80-85%
  • Barbell row 3x6-8 moderate/heavy
  • DB single arm bent over row 3x10-12 light/moderate
  • Tricep overhead extension 5x10
  • Tricep db rollbacks 5x10
  • Banded pull overs 5x15-20 HERE

Second workout
to be later in the day or Saturday as a small workout

20 min amrap with little rest of:

  • 10 DB push press
  • 10 hammer curl
  • 10 DB lateral raise
  • 20 banded tricep pull downs





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