3-19-21 FRIDAY Max Effort Upper

Main work

• Bench from pins 3x1x90% or new max
• Close grip bench 4x6x70%- last round do an amrap if it feels good
• Overhead Strict press 3x3x80%
• Tricep extensions from pins 3x6-8 heavy as you can tolerate with good form

Auxiliary work

• Single arm lat pull down 3x8-10 each side
• barbell rows 3x12-14 moderate
  Take a warm up set to find working weight. Feel the burn & make these count!
• DB tates press or DB JM press 3x12-14
• DB bicep curls 3x12-14
• 1x100 banded tricep pull downs

Optional additional work

• 1x100 hamstring work
• 1x100 abs
• 10 mins mobility work
• 10 mins to work a weakness