Workout of the Week 13
Max Effort Upper Body
We’re continuing on the trend of posting sample workouts from the two week template. This week we’re tackling the max effort (ME) upper day. After the warmup, ME upper days will always begin with a rep max or heavy sets of 2-4 for the primary movement depending on what you’re training for or the volume you can tolerate. Typically, ME days should have less volume than dynamic effort / repetition effort days.
You can find the 2-week template by clicking here.
We’re going to start with a warmup that looks pretty extensive but shouldn’t take more than 5-7 minutes. If it takes you longer you’re probably just out of shape (not sorry, be better). Your warmup for the upper body days should prepare the entire shoulder girdle, scapula, and upper back for pressing.
Warmup
A1. Band Dislocate 2x10
A2. Band Pullapart 2x20
A3. Scap Pushup 2x10
A4. Pushup 2x15
A5. Inverted Row 2x10
B1. Band Tricep Extension x 50
B2. Band Facepull x 50
Training
A1. Close Grip Floor Press x 3RM, then hit 20% less for an AMRAP
B1. Incline Barbell Bench 4x8
C1. Dumbbell Rollbacks 4x12
C2. Lat Pullown 4x12
D1. Tricep Extension 3x15
D2. Facepull 3x25
E1. Single Arm Farmers Carry 3 x 40 yds per side (HEAVY)
E2. Hanging Leg Raise 3 x AMRAP
