I did this last night and I am crushed today!
Hammer Strength Incline Press/Rest Pause Technique! Slow, Strict and Heavy! Did 10 reps to Failure, rested 20 sec's, got 4, rested 20, and then only got 1! Followed w/ a 5 static hold and a 8 sec negative
2 Sets of Flat DB Bench, 8/10 reps per set.
Hang Clean and Press
Side Lateral Raises