Not much time today so I had to work out early (0700hrs).
SPEED BENCH PRESS
Warm Up - Light bench press various grips.
Speed Bench Press - 8 sets/3 reps/200lbs (on one minute).
CG 3 Board Press - 275lbs/5 reps, 295lbs/5 reps, 295lbs/5 reps, 315lbs/5 reps.
OH Straight Bar Triceps Ext - 2 sets/10 reps/85lbs, 2 sets/10 reps/95lbs.
"Fat Man" Pull Ups - 4 sets/10 reps/body weight.
A great work out!!!
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