12-15-20 COMP PREP Tuesday d/e upper body

Warm up
If you missed any part of yesterday's work, add it now as part of the warm up.

2 rounds of:

• 1 sled trip
• 1 min plank hold
• 50 banded pull aparts
• 50 banded tricep pull downs
• 30 light barbell only or dumbell clean & press

Main work

• Bench 5x3x75% wide grip
  Even tho we're not using chains or bands today, push your speed with full weight. Think of launching with the lats as you press
• Jm press to pins 3x6-8 heavy
  If you need to substitute this movement, pick a tricep movement that allows you to move heavy.
• seated rows 4x10-12
  If you have access to a lat pull down machine this will be easy set up. For those like us working with limited equipment, see this video on how we accomplish with bands HERE
• lat pull down close grip 4x10-12
• DB floor press 4x8-10

Second workout

• 10 min sled drag light/moderate
  walking side to side and rotating sides each direction
• Db lateral side raise pyramid:
  
  • 4x10 start light and increase weight each set, no rest between sets
  • rest 15 secs
  • 4x10 start at heaviest set and decrease weight each set, no rest between sets