06 - 05 - upper development

Prep -

Prison CARs

5 e/s

10m Reverse Crawl

+

Med-ball Chest Pass

30 sec

+

10m Reverse Crawl

2 rounds, NFT

Work -

Bench Press

6 x 6 - focus on velocity throughout the set, not load

Rest 1-2min in between

Dual Db Bench Press

10-12 x 2 - 3/4 lockout on all reps, aim to work the entire time with the load

+

Dual Db Overhead Press - 1 + 1/2 reps

8-10 x 2

Finish -

Neutral Grip Lat Pull-down

12-15 x 2

Dual Db Skull Crushers

10-12 x 2

Db Pull-overs

8-10 x 2