THURSDAY DECEMBER 6, 2018

Accessory day: upper body

15 Minutes to establish a one rep max bench press

then

3×3 Bench press at 85% of 1RM

3 Sets
8 JM press (4 seconds down, 1 second up)
8 Pendlay row (4 seconds down, 1 second up)

Finisher
100 banded tricep pull-downs

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