Dynamic Effort Upper Week 33 Day 4

Louie Simmons
Mon Jul 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. 


Flat DB press 3x20

Lat pull downs 3xmax

Seated rows 3xmax

Heavy farmer walks 5x20m