1/21/16 – Week 1, Day 4 – USPA Strode Station Open Meet Prep – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench
    • 135x8x3
  • Dumbbell Overhead Press
    • 60×15, 70×15, 75×15
  • Wide Grip Pull-Ups (w/ Elitefts Pro Light Band) – 4 sets
  • Bent Over Rows
    • 135×12, 155×12, 165×12
  • Band Pressdowns – 50 reps (in 3 sets)
  • Band Flys – 50 reps (in 3 sets)
  • Hammer/Conventional Bicep Curls – 3×10
  • Reverse GHR Abs – 3×20
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