Press Circuit, DL Ladders to 4

Circuit:

24: MP x 1L/R

16: b/u MP x 2L/R

20: MP x 3L/R

PU: bw + 20 kg right x 1

Total 6 presses/side, ARI 19.33

Rest 2-3 min, then a similar circuit


24: MP x 3L/R

16: b/u MP x 4 L/R

(skipped 20 kg press)

PU: bw + 20 kg left x 1

Total 7 presses/side, ARI 19.4 kg


DL: 255: 1-2-3-4 x 3 on 5 min rest between ladders.  This is medium day of week #4

1-2-3-4 double over

1-2 double over, 3 right over, 4 left over

1-2 double over, 3 left over, 4 right over