Today was speed bench day . The group had Jay Fry, Fred Bolt, Joe Jester, and myself(Luke). We completed the first exercise in 12 min with all four of us going back to back with no break.
The bench started out as double monster mini plus 185 bar weight for 3 sets of 3 close grip. Then added a choked mini to each side for 3 more sets of 3 with medium grip. then added 10 lbs to each side(205 bar weight) for 3 sets of 3 with wide grip
Next exercise was a 4 board close grip with same band tension.
Joe hit 225 for 3. 245 for 3. 275 for 1 and 295 for 1
freddie hit 225 for 3. 275 for 3. 315 for 3 and 345 for 1
Jay hit the same as fred
i took 225 for 3 and 315 for 3
Then from there, pushdowns on dip machine. 3 sets x 30
pulldowns 4 sets x 20
face pulls 4 sets x 20
abs
stretching
