Benchpress and occlusion

Benchpress and occlusion

A ) Benchpress
Warmup with the bar
6 reps @ 50 kg
5 reps @ 70 kg
4 reps @ 90 kg
1 rep + 1 pause rep + 1 spoto press @ 100 kg
1 rep + 1 pause rep + 1 spoto press @ 110 kg
1 rep + 1 pause rep + 1 spoto press @ 120 kg - video
1 rep + 1 pause rep + 1 spoto press @ 130 kg - video
1 rep + 1 pause rep + 1 spoto press @ 140 kg - video

B ) Snatch grip behind the neck shoulderpress
2*10 reps @ 20 kg
2*10 reps @ 30 kg
2*10 reps @ 40 kg

C ) Occlusion
30-15-15-15 reps with 30 sec pause
- Biceps curls
- Triceps push downs

D ) Forearm smashing with a kettle bell