Week 4 / Day 2 - bench training

*treadmill
*internal and external rotations
* face pulls

Bench

• Bar x 10 x 2
• 135 x 10
• 185 x 5
• 225 x 3
• 275 x 1
• 315 x 1
• 365 x 1
• 455 x 1 - poker shirt - 3 board
• 495 x 1 - 2 board
• 545 x 1 - 1 board
• 585 x 1
• 635 x 0
• 635 x 1

Pin Press vs. Bands

• 4 sets of 10 vs. doubled light, mini and monster

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Week 4 / Day 2 - shirt work in the Metal Poker to a 1 board. Tried moving my hands in one finger since this chest plate is smaller than the Jack, but it only seemed to aggravate the elbow more so it only lasted a couple of sets. Felt a little better about things today. Thanks for the help today @allenpilley @jhooligan3 @samiloren and Murph. #builtwithbrokenpieces #persist #jodin #elitefts #resilient #skullsmashammonia #beard #metalpoker #bench #boards #jobow

A post shared by JOJORDAN_OBB_Elitefts (@jojordan_7.0) on Nov 12, 2019 at 12:37pm PST