Main
1board(paused): warmups, 112.5(248)x5, 135(297)x4, 157.5(347)x3x2, 180(396)x3, 190(418)x3, 200(440)x3, 205(451)x3, 180x3x2
Dips: 0x6x5
Db Flyes: 20x10x5
Other
Front squat: 60x3x2, 100x1, 120x1x3
Standing Hammie curl: warmups, 48x5, 60x5
Rower: warmups, 120sec(1:44.5/400m) x1
Stretch/roller
Notes
I was meant to be doing 80% for six sets of three, but got carried away in the middle. Top weight was strong and not maximal, although it wouldn't have been too far off it (more brain than strength). The two back sets were done with long pauses, and on the last set I let my breath out when at the bottom, still comfortable. Front squats was not heavy, just out of the groove. Done Cossack style, because there is not much chance of me doing it oly style normally, let alone after a bench workout. Rower was much improved over the first time doing the 120second thing.
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