Week 11 / Day 2 - Bench Training (Shirt Day)

*internal & external Rotation *band rows *super series

Bench

• Bar x 30
• 95 x 10
• 135 x 5
• 185 x 5
• 225 x 1
• 275 x 1
• 315 x 1
• 365 x 2 - added shirt
• 405 x 2
• 465 x 1 - touched
• 505 x 1 - 2 board
• 545 x 1 - 2 board

Unilateral Grenade Pressdown

• 45 x 20 x 3

DB Lateral

• 25 x 20
• 30 x 20
• 35 x 20

DB Rear Lateral

• 45 x 15 x 4

Cable Row

• 180 x 10 x 4

Put the shirt back on today and started off doing doubles trying to touch, but had to change plans due to elbow pain. I was happy I got 465 to touch, but the press was awkward and slow and is going to need work.

View this post on Instagram

Week 11 / Day 2 - yep, hurts just as much as I thought it would. haha thank you @allenpilley and @coonyah.ctx_power for the help and patience today. #gottastartsomewhere #builtwithbrokenpieces #persist #beard #thegreatpumpkin #elitefts #eliteftsresilient #skullsmashammonia #skullsmashathlete #jodin #metaljack

A post shared by JOJORDAN_OBB_Elitefts (@jojordan_7.0) on Sep 24, 2019 at 11:35am PDT