Dynamic Effort Bench Day

Gym Temp: 85°
Music: Advent, Naked and Cold

Warm up w/ Kettlebell Halos/Presses, Hammer Winds, and Medicine Ball Chest Throws.

Dynamic Effort Bench (touch & go style, for speed, using multiple grips from wide to narrow, 60 seconds rest between sets)
135 + 60 lbs. chains x 5
185 + 60 lbs. chains x 3
230 + 60 lbs. chains x 3, 3, 3, 3, 3, 3, 3
250 + 60 lbs. chains x 3
270 + 60 lbs. chains x 2
280 + 60 lbs. chains x 1 - speed was OK.

12" Log Overhead Press (clean 1st rep only)
90 x 6
180 x 6
200 x 6
230 x 6 - again thought it best to start cleaning again using a neutral grip to introduce biceps back to heavier weight. Biceps felt fine.

*Suspended Push-ups using Ironmind Rings hanging from power-rack.

*Body Rows using the same set up w/ rings.

*Several different movements using Titan Fitness Landmine.

*Basically w/ the last three set ups I just do reps/sets moving from one to another until I feel like I'm going to puke...…literally and it doesn't take long.