Max Effort Upper Week 16 Day 2
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
