Dynamic Effort Upper Week 33 Day 4

by Louie Simmons on July 09, 2018

Dynamic Effort Upper Week 33 Day 4


Warm up

Push ups 

Band face pulls

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 - Straight bar with chains 

Week one will be 60% 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


Flat DB press 3x20

Lat pull downs 3xmax

Seated rows 3xmax

Heavy farmer walks 5x20m

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