Friday speed bench

Stim and ultra on hamstring thanks to Jason at RMU

Shoulderok 2x10 each way

Pull ups 10x2

DB bench 60# 4x25

Speed bench
Double red minis
Bar x 5
135x5
Add 2 chains per side
135x3
185x3x8 sets

Four weeks of speed bench until a deload and then the meet. So the plan is double red minis +2 chains per side, DBL reds +3 chains,  add 20# bar weight DBL reds +2 chains, DBL reds +3 chains. So by the last week I'll be at 205+80# band tension+ 90# chains +375 at the top.

BW dips
4x25

BW pull overs (standing JM press)
4x25

Banded rear delts
4x25

DB front and lateral raise
2x20 each