Accessory day: max effort upper
15 Minutes to build to a one rep max seated strict press
3×3-5 reps of seated strict press at 85% of 1RM
3 Sets
8 Dumbbell skull crushers(4 seconds down, 1 second up)
8 Snatch grip Pendlay rows(4 seconds down, 1 second up)
Finisher:
100 banded face-pulls from pull up bar, as fast as possible
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