warm up

bench

bar x 5

95 x 5

135 2 x 6

155 2 x 4

175 2 x 3

185 2 x 3

 bench– slingshot

205 2×2

225 2 x 1

drop set to 135 x 5 , 155 x 5

assistants

DB med ball press 55s 2 x 15; 50 x 15

lateral raises X plate raises   3 x 15

over head press X one arm snatch   3 x 10

abs

hanging leg raises

seated leg raises

warm down

stretch