Workout of the Week 17

Max Effort Upper

We’re pumping up the intensity for a max effort upper body day today. The warmup today is going to be a little different than you’re use to; we’re going to use multiple grips on pushups to take the elbow and shoulder joint through more ranges of motion. As always, modify any movement as needed. If you don’t know how to modify just comment below on this article and I’ll shoot some ideas your way.

Max Effort Upper

Intensity: High

Really Push the weight for that 4 rep-max on the primary movement. Make sure on floor press to pause elbows on the ground and to lower down slow to avoid wrist locking yourself. Once you hit the 4RM, take 95% of your 4RM and then bang out 2 sets of 3 with that weight.

For the C series in the assistance work try to rep that out as a circuit with no rest. Finish off with the 30,20,10 ab work. It’s just one set for the core series at the end but feel free to add weight to the crunches or knee raises if you’re feeling frisky.