thursday upper body

a. bench press omi grip ( wide , norrow. close)

2.2.2 @ 30×1 . rest 2 mins x 3

1. 50

2. 60

3. 65

felt good up fast

5kg increase from last week

 

a2. chinup wave cluster

3,2,1 3,2,1 rest 2 min x 3

 

– used 1.5kg db . i wanted to get the rep unbroken

– this was tough and by the 3rd set i was done

– it was a fight but got it done

 

b. pushup amrap -3 . rest 90 secs x 3

1. 22

2. 22

3. 22

– did 20 last week and got extra 2 today .

– very happy

 

b2. bb bent over row. 10 – 12 reps . rest 90 secs x 3

1. 25

2. 30

3. 35

 

– fine and easy

 

c. clean and press ladder 10 – 1 @ 24kg and between sets do a strict pull up

– i used a 16 kg kettlebell . last week when i did it i really struggled and i wanted to do it unbroken and i bit my pride and ego and said 16kg

– the pullup was hard. hav’nt done these for a while but good to do some volume of them

 

 

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