2/5/16 – Week 3, Day 4 – USPA Strode Station Open Meet Prep – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench (vs. Elitefts Pro Monster Mini Band)
    • 155x6x3
  • Banded Bench (vs. Elitefts Pro Monster Mini Band)
    • 185×3, 225×3, 245×3
  • Dumbbell Overhead Press
    • 60×12, 70×12, 75×12
  • Pull Ups – 4 sets (8, 6, 6, 5)
  • Dumbbell Rows – 3×15
  • Pressdowns – 50 reps
  • Band Flys – 50 reps
  • Cable Ab Pulldowns – 4×10
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