Friday 30.8.19
Bench press
7 sets of 5 reps with 4 second eccentric each rep
Rest exactly 60 seconds between sets
*same weight each set
*aim to go heavier than last time
For time
3 rounds
10 shoulder to overhead @ 52.5/35kg
10 bar-facing burpees over the bar
Rest 3 minutes
3 rounds
10 thrusters @ 42.5/30kg
10 burpees over the bar
Cash out
3 sets
A1. Single arm dumbbell push press
6 reps with a 4 second eccentric each rep
No rest
A2. Dumbbell French press
12-15 reps
No rest
A3. Dumbbell curls
10 alternating reps per arm
Rest 60 seconds between sets