Contest Phase Week 6

Dynamic effort bench day: warm up w/ kettlebell halos, windmills, and presses.
Gym Temp: 82°
Music: Facedown Records, Something Worth Fighting For.

Dynamic effort bench (done with multiple grips, touch and go style, for speed)

135 + mini-bands + 60 lbs. chains x 3

185 + mini-bands + 60 lbs. chains x 3

215 + mini-bands + 60 lbs. chains x 7 sets of 3 reps w/ 60 seconds rest between sets.

235 + mini-bands + 60 lbs. chains x 3

255 + mini-bands + 60 lbs. chains x 2

265 + mini-bands + 60 lbs. chains x 1 (speed was decent thru all sets)

Triceps cable pushdowns

120 x 10, 10

Body rows x 10, 10

Upper-body sled drags (sled drags doing multiple exercises like front raises and triceps extensions)

45 lbs. x 6 trips of 200'