Dynamic Effort Upper Week 13 Day 4

Warm up

Sled walks with hands over head and out in front

Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to do your working sets

The Lift - Bow bar with chains

Week one will be 50% bar weight and 25% chain weight at the top

As the max effort exercise remember to keep a tight back and push with the triceps first.

Perform 9 sets of 3 reps

Use 3 different grips. Do 3 sets with the index finger on the smooth part of the bar, move your hand out 2 inches and preform 3 more sets, for the last set your little finger should be on the power ring. 

Accessories

High incline DB bench 5x5

Cable push downs with neutral grip 3x10 

Face pulls with rope connection 3xmax

Sled reverse flys 5x30m