1-1-21 COMP PREP Friday Max effort upper

Warm up

• banded shoulder rotations 1x50 each side
  Your choice of movement- see HERE for examples
• overhead banded extension 1x100
• lying band pull aparts 1x100
  Lay flat on bench and get your back set same as bench set up. Pull apart and use the upper back.

Main work

• Bench slingshot or reverse band bench 3x1
  Work up to 3 heavy singles
• Incline bench 6x3x85%
• DB pull over 3x6-8 - heavy
• Bicep curl 3x10-12
• lat pull down 5x10
• seated row 5x8-10
  For those without access to a machine- see set up HERE

Second workout

• 3x50m farmer carry @30-50% of your deadlift in each hand
  If you're new to these pick a weight on the lower percentage. Keep your core stable and take small quick steps. If you're working in a small space, do Farmer Carry Holds 3x"max time".
• 3x50 barbell push ups