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Sled pulls-pull hgh, pull low, reverse fly
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.
For this you will need a lifting partner to hold the board on your chest.
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.
Squeeze the upper back and Lats before you take the bar out. Make sure feet are pushed into the ground throughout lift
Overhead banded barbell isometrics- elbows at 90 degrees 4x1min
DB JM presses 4x10
Wide grip Facepulls 5x10
DB pull overs 3xmax