Dynamic Effort (Speed) Upper Body

DAY THREE for Week of January 20, 2020
Dynamic Effort (Speed) Upper Body

1. Speed Pendlay Rows 7+ sets of 2 reps (under 0.8 seconds per concentric rep)
2. Speed Lat Pulldowns or Pull-Ups 7+ sets of 2 reps (under 0.8 seconds per concentric rep)
3. Speed Bench Presses 6+ sets of 3 reps (under 0.8 seconds per concentric rep)
4. Speed Shoulder Presses 7+ sets of 3 reps (under 0.8 seconds per concentric rep)
5. Chest Flys 4 sets of 10

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