Speed (ish) bench. Warmed up pretty well and tried to get some blood in my pec to encourage some healing and actually did somewhat of a speed workout (which never happens)
45 X 20
95 X 20
135 X 2 sets of 10
185 X 2 sets of 3
205 X 2 sets of 3
225 X 3
Incline BArbell Press:
135 X 8
185 X 8
205 X 8
235 X 8
225 X 8
Chest supported row using a Spud, Inc stump strap around my wrist so I don't use too much biceps to pull.
2 Plates X 10
3 plates X 3 sets of 10
Kettlebell snatch press one arm at a time:
20,28,40 Kg all for 1 set of 8 per side
Wanted to do a bit more but it was late and everyone else was tapp'en out so saved a bit for Saturday.
Biggest Upper body accessory crew we have had in a long time!
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