Conjugate Strength
DE Upper Speed Bench
Dynamic Effort Upper · Speed
1 · Prep
Warm-up
Dynamic Upper Prep
Passes: 2 passes
10 explosive pushups.
20 band pull-aparts.
10 speed empty bar presses.
2 speed ramp sets
2 · Main
Main Lift
DE Upper Speed Bench
Sets: 8-10
Reps: 3
3 · Support
Supplemental
Supplemental Ring Dips
Sets: 3-5
Reps: 5-10
4 · Build
Accessories
Accessory Rolling DB Extensions
Sets: 3-5
Reps: 10-20
Accessory protocol: strength to maintain.
Accessory Y Raises
Sets: 3-5
Reps: 15-25
Accessory Band Y Raises -
5 · Stabilize
Abs / Midline
Abs Plank Variations
Sets: 3-5
Reps: 30-60
Rest: 30-60 sec
DE-day midline preference: speed trunk 9 x 3 @ ~65-75%, every ~30 sec.
6 · Finish
Finisher
Finisher 200 Pushdowns