Decided to do speed work and do rotations instead of heavy pressing so my shoulders can rest a bit. Good workout, but still too hot in the gym.
Warmups – 1 set of 30 for each movement:
Cuban Rotations
OH Press
OH Extensions
Pulldowns
Chest Press
Bench Press (against doubled minis):
145x3x8
External Rotations:
35x10x3
CG Bench:
225x5x1
245x5x1
265x5x1
225x5x1
Straight-arm Wide-grip Lat Pushdowns:
180x10x1
204x10x1
214x10x1 (PR)
224x10x1 (PR)
+ stretching + arc trainer (5 min 30/30 HIIT, 5 min steady state)
Duration: 55 minutes
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