20241218 - Upper Body Power & Stability

Main Workout:

1: Strict Pull Ups - 5x6-8
- Weighted if possible.

2: Barbell Push Press - 5x4
- Build to moderate weight; Emphasis is a strong and powerful lockout at the concentric portion of the lift.

3: Overhead Med Ball Throw - 4x10
- Against a wall; ensure wall can be thrown at.

4: Plyometric Push Ups - 4x8
- Deficit if possible.

5: Incline Dumbbell Bench Press - 3x10
- Build up in weight with each set.

Accessory Work:

1: Dumbbell Reverse Flys - 3x12
2: Banded Face Pulls - 3xMax