7-21-21 MAX EFFORT upper

Main work

• Strict overhead press 3x1x90% or new max
• Strict press drop set 3x5x70% of today's max

Auxiliary

• SSB JM presses 3x10
  VIEW LINK HERE
• "Louie" push up 2x max reps sets against bands
  wide grip - use football bar if possible - feet on 12 inch box
  if you're not able to perform with bands and feet on box, modify without band and not box. It will come!
• drop set 1x max reps no band
• Pendaly Barbell Rows 3x10 + 1-2 chain each side
• One arm db row 3x10 each side
• Core/abs:
  
  • standing side bends 4x30
• End with:
  
  • Flat DB tate presses 4x20
    view HERE
  • Cable or banded face pulls 4x20