8/3.2017. Athletics. Upper Body

***SEE WORKOUT***

Goals: Moderate-high intensity and volume.
           Balance of sub maximal strength building and muscle building

-Warmup/activation 
  20 banded high face pull 
  20 standing banded low pull
12# med ball chest pass x10

1.) Bench Press
    5 @ 60%
    5 @ 70%
    5 @ 80%
    (Working sets) 3x5

2.) Neutral Chin Up
    3x max reps

3a.) Floor DB Press(on 6" Pad)
       4x12
3b.) Prone rear delt flyes 
       4x10

4a.) Dead stop laterals 
       3x8
4b.) Prone KB chest supported rows
       3x8
4c.) One arm KB shrug
       3x10

5a.) 1.5 rep fat grip BB curls
5b.) 100 total banded tricep extensions

6.) Farmers Carry
     50% body weight per hand. 2 minutes total w/ as few stops as possible.