Max-Effort Upper Body
ME Lift: Press (strict) 15 minutes to work up to a 5RM OR 3-5×5 @ (+5-10#) Assistant Movement: Ring Push ups 1x close to failure 1x failure Pulling Superset: a.) Bend over row- underhand grip, 3×6-12 b.) Bent over reverse flyers 3×2-12 Shrugs: Snatch grip shrugs 3×8 Upper body triplet: 9-6-3 HSPU (strict) Burpees Muscle up Burpees Scaled: 9-6-3 HSPU Defecit, wall walks, or box push ups Burpees Pull ups, Ring Rows x3 Push ups, Dips x3 Burpees [slideshow]
