I needed to crank it up a bit today. Having little time and a lot of volume to do, I gathered a couple of my training crew and knocked out 10 sets of 10 reps of the following TWO exercises: Incline Bench and Flat Bench. Using only 100 pounds on each the goal was to finish the 100 reps in as fast a time as we could. NO REST!
Mission accomplished in 9 minutes and change.
Next on the agenda were Cable Crossovers 4x25x30, Negative Accentuated DB Lateral Raise: 4x12x10 AND Kettle Bell Two Bounce Shrugs, 4x12x56
Lastly 3 sets of 30 rep low to high (slight) face pulls. Using 60 lbs was ample enough to push more blood into the mid trap than was previously thought.
The entire session lasted 38 minutes. We used an hour to bullcrap and hang, but the work time was THIRTY EIGHT. Not bad.
1.25 mile K-9 run later.