Today
8 sets of 3 reps speed bench

3 sets (2 recorded) of heavy skull crushers

3 x 10 force production neutral grip DB floor presses (50lbs)

3x10 rep push-downs

band work, push downs then "spread aparts"


Notice how light "speed work" is... remember this is SPEED and force production. Not an ego lift.

Accessory work - YouTube