Dynamic Effort Upper Week 14 Day 4
Dynamic Effort Upper Week 14 Day 4
Warm up
Sled walks with hands over head and out in front
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 - Bow bar with chains
Week one will be 55% 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.
Accessories
High incline DB bench 5x5
Cable push downs with neutral grip 3x10
Face pulls with rope connection 3xmax
Sled reverse flys 5x30m
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