Dynamic Effort Upper Week 27 Day 4

Louie Simmons
Wed Jun 27, 2018

Dynamic Effort Upper Week 27 Day 4

Warm up

Sled walks with hands up and hands 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 bands 

Week one will be 60% bar weight and 25% band resistance 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. 


Wide grip bench 5x5

Flat DB bench 3x20

Side raises 3x20

Sled reverse flys and high pull 6x50m