11-05-13

Speed day at Bethnal Green!

Box squat (just below parallel): 20kg, 5 reps x 2; 40kg, 5 reps; 50kg, 2 reps

Box squat (as above) with pair of 13kg chains on top of the weight: 50kg, 2 reps x 5; 40kg, 2 reps x 6

Straddle squat: 10.5kg x 15; 12.5kg x 15; 15kg x 15

Glute & ham raise with 5kg plate: 10 reps x 3

Bench press with double red bands: 20kg, 3 reps x 2; 22.5kg, 3 reps x 4

Narrow grip bench press with double red bands: 22.5kg, 3 reps x 4

Single-arm dumbbell press: 9kg, 5 reps (each arm); 10kg, 5 reps x 3

Narrow pressup: 8 reps x 3

Front plate raise: 5kg plate, 10 reps x 3

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