DAY 2: UPPER BODY

Updated: Mar 8, 2019

In-Season Upkeep > Weeks 1-3


WARM-UP (1x):

Cable External x15/e

DB Half-Circle x8-12

Half High-Plank Band Iso Row x6/e

Cable 1/2 Kneeling SA Iso-Bench x10/e

Wall Angels x6-8

Hammer Lat Pull Down (5-Count Ecc.) x8

Band Pull Apart x15-20

T-Spine Rotation x8/e

Bosu Pushup x12-15


FOAM ROLL:

Chest, Lats, T-Spine, Quads


ROUND 1 (x3):

Bench Press (3R-Clusters) x(3-3-3)

Set 1: (3-3-3) @ 50%

Set 2: (3-3-3) @ 60%

Set 3: (3-3-3) @ 65-70%

MB Slam x5

Band Squat Row x12


ROUND 2 (x3):

Landmine 1/2-Kneeling SA Shoulder Press x6

Cable Flat Bar Tricep Ext. x15

Mini-Band Lateral Hand Walk x8/e


ROUND 3 (x3):

DB Chest Supported Row x12

Cable-Rope Front-Raise (5-Ct. Pause) x6-8

DB SA Farmers Carry x20-Yards/e



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