Floor Press in Bridge: Build to a 1RM in 8-10 sets. Rest 2:00
- Build to a 1RM (do 3-4 singles above 90%)
- sets should look like: 5-4-3-2-1-1-1-1..
- Option: 5 x 5, adding weight if form permits.
Push Press @60/42.5kg
- 14:00 Time Cap
- Barbell load should allow sets of 7-10 reps unbroken
Banded Overhead Triceps Extensions + Banded Triceps Pushdowns: 3 x 15 + 15. Rest 60s.
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