Upper Strength

 training;

a1. weighted strict dips @ 5111: 2-3 X 5 sets; rest 1:30
a2. bent over kettlebell row @ 3010: 8-10 reps X 5 sets; rest 1:30
b. floor press @ 2020: 18 X 3 sets; rest 2-3 minutes; tempo and rep round most important, don't short change reps for higher load
c. L-hang from pull-up bar supinated grip: 20 seconds work, 10 seconds rest X 8 sets

post load for each movement to comments