Bench and the Bear!

I trained today which was a bench specific day with assistance work.

It went as follows:-

Bench
bar * 10
40 * 10
60 * 8
60 * 5
60 * 5
70 * 5
80 * 5
90 * 3

Work Sets
100 * 3
100 * 3
100 * 3
100 * 3

102.5*3
105 * 3
105 * 3
105 * 3
105 * 3
105 * 3 all touch and go but very snappy - done as fast as possible.

Kettlebell "Bear" Complex
Double 16kg Bells

Clean
Squat
Military Press
Back Squat
Military Press
Row and Hold
Deadlift
Re set - this is one rep of each move, the complex is 1 rep.
Rest 15 seconds, repeat 5 times.

Rest 60 seconds.

20kg Kettlebells Bear Complex
5 "reps" of the complex with 30 rest between reps.

Rest 60 seconds

24kg Kettlebells Bear Complex
5 "reps" of the complex performed 1 on the minute every minute.

Chins
7
7
7
7
7
7

Exposive Dumbell Skulls
10.5*10
10.5*10
10.5*10
10.5*10

Very nice little session today. Benching was done as a change from the very heavy singles ive been hitting of recent.

The kettlebell "bear" complexes were great fun and suprisingly tough by the end of 5 complexes with the 24kg bells.

Will use these for a few weeks by way of a change and just for fun.

Big up to Tommy Matthews from Optimal Life Fitness for the bear idea!

Would like to work up to a pair of 28's next goal.