10 Sets of 145lbs Cleans with 8 Reps 4 sets of single plate 45lb cleans to tricep extensionX25 Reps. 5 sets of 25 reps of jail house triceps. 5 sets of 10 Reps(each side) step ups with 1 plate. 5 sets of 10 reps(each side) 80lbs dumb bell rows.
2 sets of 185lbs BenchpressX 10 reps 2 sets of 225lbs Bench press X 8 Reps 2 sets of 275lbs Bench press X 4 Reps 1 set of 315 lbs Bench Press X 2 Reps 1 Set of 335lbs Bench Press X 1 Rep.(using chains)
Tricep Cable pulldown 200lbs(?) X 5 sets X 20 Reps Lat pulldown 190lbsX 5 sets X 10 reps
30 min of c2 rowing machine. 20 minutes of bike at 13 resistance.