Today's Workout

DE BP

Warmup/prehab
A. DB Y flyes x 10
B. Hanging plate BP x 10 (drape plates on ends of bar by looping jumpstretch band through plates) Do not go heavy on this, warmup only.

DE BP with 1 chain on each end of bar. Hang chains so that 100% of load is off floor at lockout.
1 set, 45% of 1RM x 1+1+1 (cluster reps, rack bar, regrip and do next rep)
2 set, 50% of 1RM "
3 set, 55% of 1RM "

A. DB floor press with palms in grip x 20
B. DB bilateral rows from floor x 10
x 2 rounds

Countdown reps-
A. Standing barbell press
B. Supine grip chins

Rep count of 15,13,11,9,7,5
*limit rest between, adjust load accordingly, record time.