Dynamic Effort Upper Week 41 Day 4

Warm up

Cable push downs  

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 -  Football bar with bands 

Week one will be 55% bar weight and 25% band tension 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

ATP rows 4x10

Cable push downs neutral grip 3x20

Barbell Shrugs 3x20 

Barbell front raises 5x10