12-18-20 COMP PREP Friday Max effort upper

Warm up
If you missed any part of yesterday's work, add it in for your warm up.

• yoga flow
• 2 rounds of:
  
  • 1 heavy sled trip
  • 20 back extension
  • 30 secs bird dog hold- each side
  • 40 banded kick backs - each side

Main work

• DB incline bench 3x”max reps”
  Take a few warm up sets, then complete 3 rounds of Max Effort Reps.
• Shoulder press 5x5x70%
• incline db row 3x8-10 moderate/heavy
• pull ups 3x6-8
  If you're stronger in this movement or doing kipping, push the reps more
• Superset with little rest:
  
  • 5x10 tricep overhead ext
  • 5x10 hammer curl
  • 5x30 banded tricep pull down

Second workout

• 100 banded rear delt fly
• 100 chest supported row
• 100 banded pull overs