7-28-20 Max Effort Upper Body

Main work

• Bench Work up to a 1 rep max using the slingshot
  If you don't have a slinghot, substitute with reverse band max or board press max.
  
• Jm presses 3x6-8 HERE
  If you struggle with elbow pain on the JM press, sub this movement with a lighter DB skull crusher
  "the JM press is like the bench press & a skull crusher had a baby" ;)

Auxiliary work

• DB lateral side raises 4x10-12 (do these with a chain for "chain side raises" if you have access to them). Stay on this movement before moving to next. keep rest short at 15 secs between sets.
• banded single arm reverse fly 3x12-15 each side (set band shoulder height-focus on the squeeze in the back of the shoulder- hold for 1-2 sec)
• banded tricep pull downs 1x100
• banded side raises 1x100 (light band - each side)

then,

5 rounds with no rest of:

• 10 chest supported seated rows
• 10 wide grip lat pull downs

Conditioning

8 rounds tabata 20 secs work/10 secs rest of:

• slow leg lower (for more intensity, reach toes to ceiling and lift hips at the top of the movement)
• plant slide through (use sliders if you have them)