7-30-20 Volume upper body

Main work

• Bench 5x2x85%- on your last set do as many reps as possible. At this percentage it may only be 3, that's okay!
• Incline DB press 3x10-12 -do one warm up set before starting

Auxiliary work

• superset the following with little rest:

  • DB pull overs 3x6-8
  • tricep overhead extention 3x10-12

• superset the following with little rest of:
  
  
  • wide grip lat pull downs 4x10-12
  • barbell row 4x10-12
  • banded facepull 4x15

Conditioning work

4 rounds tabata 30 secs work/15 secs rest of: 

• squat cleans @50% of your 1 rep max
  if you don't have a 1 rep max, then find a weight you can do 8-10 reps in your warm up. For those with knee issues dropping into the squat clean, stick with power cleans.
• push jerk or push press (same weight as powerclean)
• hanging leg raises
• box jumps or lateral skater jumps