Contest Phase Week 1

Dynamic effort bench day: warm up w/ kettlebell halos, windmills, and presses.
Gym Temp: 85°
Music: Demon Hunter, The World is a Thorn

Dynamic effort bench (done for speed using multiple grips)

45 + mini bands x 5

135 + mini bands x 3

185 + mini bands x 3

230 + mini bands x 7 sets of 3 reps w/ 60 seconds rest between sets

(these were done very quick and explosive, touch and go style, pec felt OK)
250 + mini bands x 3
270 + mini bands x 2
280 + mini bands x 1

Triceps rope pushdowns

80 x 10

90 x 10, 10

Lateral dumbbell raises

30s x 10

40s x 10
30s x 10

Upper-body sled drags (these are multiple trips of upper body exercises like front raises or triceps extensions while pulling a sled)
25 X 6 trips of 200'