Bench in the shirt!

Shirted bench

bar x 5 40kg x 5 60kg 2 x 5 70kg x 3 80kg x 2

shirt-> 120kg x 3; 2bd 140kg x 2 150kg x 2

reverse band–> 1bd 160kg x 1 170kg x 1 180kg x 1 190kg x 1

.5inch bd 190kg x 1 195kg x 1 200kg x 1

Assistants

Underhand grip DB press 3×12
Rolling JM press 3×12
Tate press 3×20
T-bar row 4 x 12
Smith one arm row 3×10
Laterial raises 3×10
Pull aparts 3 x 50

conditioning: sprint intervals; 8 @ 10mph; 30sec on 1 min off