Friday 9.8.19

Bench press

7 sets of 5 reps with 4 second eccentric each rep @ 70% 1RM

Rest exactly 60 seconds between sets

*same weight each set

EMOM 10

Odd: 5 strict chin ups with 4 second eccentric

Even: 15-20 Russian twists @ 15/10kg

*use a band to maintain quality on the tempo for chin ups

19.1

AMRAP 15

19 wall balls @ 9/6kg

19 cal row

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