7-14-20 Max Effort upper body

Main work

• Work up to a 1 rep max bench press from pins
  Try to set pins 1 inch from chest. If you don't have pins to press from sub today with either a 1 rep max floor press or 1 rep max 2 board bench press

Auxiliary work

• DB 3 way raises 3x10 each direction (side, mid, front) light/moderate weight
• Incline rear delt fly 3x12-14 light/moderate weight
• banded tricep pull down 1x100

•super set these below movements together with no rest from one to the second movement. Rest 20 seconds between rounds

• close grip lat pull down 5x10
• wide grip bench press 5x10 (wide grip to engage the lats, keep weight light/moderate so that you don't pull from shoulders to get the reps in)

Conditioning

Complete 5 rounds for time of:

• 6 power clean & press
• 10 sumo deadlifts
• 6 box jumps