Dynamic Effort Bench Day

Gym Temp: 50°
Music: For Today, Portraits

Warm up w/ Kettlebell Halos

Dynamic Effort Bench (for speed, using multiple grips from wide to narrow, 60 seconds rest between sets, touch &go style)
135 + 60 lbs. chains x 5
185 + 60 lbs. chains x 3
225 + 60 lbs. chains x 3
280 + 60 lbs. chains x 3, 3, 3, 3, 3
300 + 60 lbs. chains x 3
320 + 60 lbs. chains x 2
330 + 60 lbs. chains x 1 - slow as molasses, I lost over 20 lbs. these past couple months and when I lose weight it usually effects my bench 1st, so I'm going to have to decrease my weights for dynamic days so my speed is better.

8" Log Overhead Press (clean 1st rep only)
50 x 8
140 x 6
190 x 5
230 x 3
245 x 3
260 x 3 - legs very unstable.

Suspended Push-ups - using Ironmind Rings.

Suspended Body Rows - using Ironmind Rings