Warm up:

None. I was late getting out of work and had to get home, change, kiss the ladies hello, and run to the gym.

Bench

135 for 10
225 for 5
315 for 3
365 for 1
405 for 1
425 for 1

365,405, and 425 we used USAPL start,pause and rack commands.

Speed Bench

315 for 2 sets of 3

Rope Pushdowns

1 set to failure at 30 reps

DONE

Minimal work tonight. Im going into recovery mode now as the meet is 2 weeks out. 425 was about 85% of my projected third attempt. Im definately feeling run down in my upper, mid, and low back. Im hoping to hit the hot tub saturday and get some contrast work in with the pool. Lots of rolling to be done.

,
Scott Yard