Max Effort Upper Week 16 Day 2

by Louie Simmons on June 26, 2018

Max Effort Upper Week 16 Day 2


Warm up

Band push downs

Band pull aparts

Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to engage in the max effort movement.


The Lift - Standing OverHead press  

As with the Lower body Max Effort, after you have warmed up take no more than 7 working sets to hit a new 1rm.

If you know your max then you should only do 3 lifts above 90% and the third one should be a new PR. If you don’t then go till you hit something that’s as heavy as you can safely lift but don’t get greedy and fail. If you are unsure leave it where it stands and get a new record next time.  

Deep breath in the hold throughout the lift. Squeeze glutes to give you stability 


Accessories


Wide grip overhead press 4x6

DB chest supported rows 4x10

Side raises 3x15

Front raises 3x15

Banded standing crunches 3xmax

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