5-5-20 Max Effort upper body

Main work

• Work up to a heavy 1 rep Push Jerk
  For today this can be 90-100%. If all feels good go for a PR.
  If you're not proficient with "Jerks" (insert smile) then opt for Push Press entry below.

Auxiliary work
4 rounds of:

• 12-14 Incline tricep kick backs
• 12-14 wide grip lat pull downs
• 12-14 DB lateral side raises
• 12-14 Bent over rows

Ab work
Complete 6 rounds tabata 20 secs work/10 secs rest of:

• toes to bar or knee raises
• weighted or banded sit ups

Training notes:

If you don't have lat pull down machine or pulley system, substitute this with 4x20-30 straight banded pull downs. For the Barbell bent over rows, if you don't have a barbell, sub with DB single arm bent over rows