2_24 Tues Bench and Rows

Juggling PR--did it for about 20 seconds!
juggling 15 min
Z HEalth 20 min

Bench
warm ups
no lifting partner
185 x 4, mod speed down, fast up
185 x 2 mod spd down, 2 second pause, fast up
185 w blue chains (about 40 lbs) x 1, last 2 inches to lock out was slllllllloooooooooow
185 x 2 w 2 sec pause at chest
185 x 3 w 1-2 sec pause at chest
--all done at comp grip, index at ring

Ring Rows
(feet up, 4 boards spaced from wall, palms down and in, bring to lower chest)
BW x 6
BW x5
BW x 4/ palms up x 2
BW x 10--neutral grip, continous
BW x9 same
BW x 8 same

Bench, blue choked bands around top (rev bench)
hold for 2-3 sec at top lock out
done w mid finger at ring

205 x 8
225 x 4
225 x 3

Tried chins---still pain in hip, did not do