12-25-20 COMP PREP Friday Max effort upper

Warm up

If you missed any part of this weeks auxiliary work, add it in for your warm up today.

• Yoga flow
• 2 rounds of:
  
  • 15 back extension
  • 30 sec plank hold
  • 20 sit ups
• then, 1 round of:
  
  • 15 banded shoulder rotations
  • 20 band pull aparts
  • 30 tricep pull downs

Main work

• Incline Bench 3x1x90%
• Bench 3x5x75% Comp grip
• Tricep extensions - barbell from floor 3x8-10
• Tricep extension with band overhead 3x15-20
• seated row 3x10-12
• lat pull down 3x10-12

Second workout

4 rounds with little rest of:

• 10 hammer curls
• 20 facepulls
• 8 DB push press
• 20 banded tricep pull downs