12-8-20 COMP PREP Tuesday d/e upper body
![12-8-20 COMP PREP Tuesday d/e upper body](http://sistersofironapparel.com/cdn/shop/articles/barbell_circlelogoGOLD_602f436c-c242-482d-bada-f573fdd9ecef.jpg?v=1607275595)
Warm up
Note: If you didn't get a chance to complete Monday's 2nd workout, add it in as your warm up.
Yoga flow:
- mountain to forward fold- up dog -down dog- lunge- swan pose
REPEAT other side
3 rounds of a 10 min amrap:
- 10 barbell push ups
- 10 lateral side raises
- 10 bicep curls
- 10 banded cuban press HERE
Main work
- Bench close grip 5x5x75%
If you're nursing shoulder injuries, take these out wider or use a slingshot - Seated shoulder press 4x6-8
db or barbell - barbell skull crusher to pins 4x6-8
take a warm up set to find your working weight - Lat pull downs - wide grip 5x10
hold for 2 secs and a slow 3-4 count back to starting position - banded straight arm pull downs 5x15-20
- Plank hold 3x1min
Second workout
To be done after rest, later in the day or add in for Wednesday's work
- 100 barbell pushups
Set your hands as if doing an inverted bench press and make sure to use your upper back. Squeeze the lats and launch off the barbell - 100 banded rear delt rows
Set your band high and pull in to your chest using the rear delts - 100 single arm tricep pull downs
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