Band pull apart
Band push down
Band behind the neck pull apart
Sets of 10 each for 2 rounds
Press
Bar * 10 * 2
40 * 5 * 2
60 * 5
80 * 1 * 2
90 * 1
100 * 1
102.5 * 0 didn't dare to grind it out
Finally hit my PR of 100kg. Satisfied.
Laterals
12.5 * 10 * 5
Pull-ups
10 * 5
GHR abs
10 * 5
Plank
1min * 3
Been chasing my press for months. Finally hit it. Happy day.
BW Press
100kg
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