Week 2, Day 4 – Dynamic Effort Upper; Back Emphasis
A1) Fat Bar Speed Bench Press vs Doubled Mini Bands – 45%x8x3 (105)
B1) Close Grip Fat Bar Bench Press vs Doubled Mini Bands – Work up to a 8RM (135)
C1) Neutral Grip DB Bench Press – 3×15-20 (55, 60, 65)
D1) Pull Ups – 3 sets, max reps (use a band or assisted machine if you need to – no less than 5 reps) (19, 12, 9)
E1) DB Rows – 3×15 per arm
F1) Lat Pulldowns – 3×15
G1) Face Pulls – 100 total reps