Ah, that was super-fun - these sessions are an amazing luxury...
Can't remember now exactly what work sets we did - maybe 4 x 6 x 6-second eccentric (descending) x 95, then "board press" for 4 x 4 x 125. I am definitely getting stronger. Misc. other stuff including triceps, head pull, back stuff.
I forgot my triathlon shorts and also didn't have running shoes, the sand volleyball court was occupied with people actually playing volleyball, so I didn't do anything else - strong suspicion that later I am going to be regretting not having polished off my daily run EARLIER!
1hr upper body
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