30 min - upper training


Swiss Bar Bench-Press

raw, comp setup

alternated grips after each 3rd set

used EFS Pro Short Mini Bands on all sets


1 x bar x EFS Pro Short Mini Bands - 3

1 x 135 x EFS Pro Short Mini Bands - 3

1 x 185 x EFS Pro Short Mini Bands - 3

1 x 205 x EFS Pro Short Mini Bands - 3

1 x 225 x EFS Pro Short Mini Bands - 3

1 x 225 x EFS Pro Short Mini Bands - 3

1 x 225 x EFS Pro Short Mini Bands - 3

1 x 225 x EFS Pro Short Mini Bands - 3

1 x 225 x EFS Pro Short Mini Bands - 3

1 x 225 x EFS Pro Short Mini Bands - 3

1 x 225 x EFS Pro Short Mini Bands - 3

1 x 225 x EFS Pro Short Mini Bands - 3

1 x 225 x EFS Pro Short Mini Bands - 3

remove bands

1 x 225 x cg - 8


Pull Ups

3 x 8


DB Rows

3 x 8


Inverted Rows with Monster Minis

1 x 20

1 x 21

1 x 15


DB Rear Delt Raises

6 x 20


Average Band Pressdowns with Fat Bar

100 total reps


Abs


As usual a upper speed day from hell. The inverted rows we had done before but Shane trough in the bands to put over us for added resistance. Whoa....If you have never doen these give a try. Definatly an acc add on.

We really enjoy the change up with bars on speed days for bench. The Swiss Bar is super tough and makes you really swallow your pride on close grip for sure.

Believe & Become....,
Joey Smith