Bench press day 110315

Energy: Medium
Motivation: Little angry :)
Body weight: 112,5

Warm upp
4 rounds of
10 Airsquats
10 Sit up
10 Push up crawl
10 Bench press with bar 20kg

Bench press tech with 1 sec stop
70kg x 12
110kg x 6
120kg 3x3

Round 1

5 rounds of

8 Bench press at 105kg
8 Sumo dead lift high pull at 60kg
12 backextansion with 15kg

Round 2

5 rounds of

10 Single arm row in hammer strenght machine 65 kg
10 Barbell floor press
10 Push up on barbells wide position (as possible)
5 Barbell clean press
10 Airsquat on big training ball (balance practice)

Afterburner

4 rounds of

8 From below pec flies
8 Single Triceps press with thick rope
8 High row (backside of shoulders)
8 Single arm from above pec flies
5 burpees

3 - 2 - 1 GO