Upper Body DE
Upper Body Sled Circuit x2
Chest Press 2x45x50'
Low Row 2x45x50'
Tricep Extension 2x45x50'
Face Pull 2x45x50'
Bench Press
2x45x5
65x5
85x5
105x3
(added mini bands)
45x5
65x3
85x3
8x105x3
Close-Grip Bench Press to throat
45x10
95x10
115x6
135x6
155x5
Muscle Snatch
45x8
55x8
55x8
65x8
Wide-Grip Pullup
3xBWx5
Seated DB Clean
12.5x15
15x12
superset w/
Barbell Curl
2x50x15
10 minutes of SMR foam rolling - low back, traps, obliques, lats
The slow warmup on the bench and squat seem to be helping my joints, I don't think I've ever taken so long to hit my working weights, even for DE stuff, but it helps, so I'll stick with it. If it took 8 sets to get to my working weight for speed bench then I imagine my max effort warmup will be at least a good dozen before I hit my 1RM.
The CGBP to the throat was one of Louie's suggestions - moderately flared elbows, cocked wrists, shooting it up hard. Kind of like a half JM press and a half Tate press with a barbell instead of dumbbells. I like it.