8-6-19 Max Effort Upper body

Main Work
  • Work up to a 1 rep Max Wide grip Bench press + chains *use 25- 30% chains
  • Push Press 1x10 *work up to a heavy set of 10 reps

Auxiliary work:

  • Landmine row 4x10-12 *find a weight that works you but you don't lose form
  • Lat pull downs *close grip 4x12-15
  • Incline banded rows 4x15-20 *see our IG page for video of this in the morning
  • banded lateral raises 4x12 *each side
  • push ups 4x"max reps"


  • 4x45 sec rowing
  • 6x20 sec Kb swings
  • 6x20 sec ab work

Note- conditioning is optional and can be done later as a 2nd workout after resting. You can also substitute with less intensity by a walk or small run.

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