1st session:
A. Seated strict Press - 5RM + 2x5@90%
88x5
92x4 x 2 couldn't get the 5th
79x5 x 2
B. Speed bench Press - 10x3 @%
128 is 1RM
40# + bar + bands for speed work
C1. Good Mornings 5x5 ascending
C2. Legless Rope Climbs
Worked up to 27kilo
1 legless x 5
2nd session:
A. dB SA row 6-8 reps x 4
25,30,35,40#
B. CG Deadlift 10x3; every ;30 sec ; speed reps about 60% of 1RM
154 10x3
C. AB 1min hard rest 1 min x10
137 calories
Averaged 345 watts per round
D. HS Hold :20-30 holds x 5-8 ; rest accordingly. middle finger fwd here, hands narrow and pressing through floor with all you have!
Did 8 sets rest :30 between.
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