Afternoon Session:
1000 M Row(10): 3:57
Bench Press: 135 x 5/5, 185 x 3/3, 225 x 2/1,
245 x 1, 275 x 1, 295 x 1, 315 x 1/F
Pull Ups: 5/5/5/5/5
Close Grip Bench: 135 x 25
DB Row: 120 x 5/5, 130 x 5
KB Bottoms Up Press: 25 x 8, 30 x 6, 40 x 3/1
Evening Session:
Overhead Press: 95 x 1, 145 x 1, 165 x 1,
180 x F/F, 175 x F, 135 x 5
Weighted Pull Ups: 60 x 5/5, 75 x 3/2
HSPU: 5/5/5/5/3/(2-kip), rest 30-40 seconds
Dip-Hold: 1-min
40 Burpee Pull Ups
For Time: 4:15 + 10(got some water)
*New PR on the bench, I haven't maxed out in a while.
I'm pretty pleased with that since I've been doing a lot
of overhead pressing. I owe it to the lat work that I do.
Weighted/kipping pull up variations, DB rows & KB pressing.
Having a strong upper back will help all pressing especially the bench. (Note: Sniper also hit 315 for a single & then later for another, SNIPER is BACK BABY!)
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