​UPPER BODY MAX EFFORT DAY

Below is an example of a lower body max effort training day.  The focus of this session is to develop max strength, isometric strength, and alactic power and capacity.  If you have any questions or thoughts about it please let me know in the comments.

• I tend to keep volume very low each set to allow for a larger accumulation of sets at maximum intensity, aiming to improve repeat max effort capacity
• Keeping the volume per set to a minimum on top of using isometrics, allows me to train at higher intensities during my second training session due to most fatigue being neural, unlike during CrossFit workouts which are strictly metabolic fatigue
• Build to Heavy Single on Bench Press
• 1A. Bench Press 4x1+1
• 1B. French Contrast
• 2A. Push Press: 5x1
• 2B. Pull Up: 5x1
• 2C. Dip: 5x1
• 2D. Chin Up: 5x1
• 2E. DB SA Row: 5x1ea
• 2F. SA Landmine Press: 5x1ea
• 2G. DB Chest Supp. Row: 5x1