Thursday, October 1, 2015

Bench Press

Thursday, October 1, 2015

Coach Meriah

(11AM) Charlie, Bill, Tom, Mandy, Naige, Darryl, other guy and me

Warm Up

250m Row followed by 3 rounds of 10 banded push-ups (I did not use band), 10 Hollow Rocks.  Then 250m Row followed by 2 rounds of 5 push-ups and 5 hollow rocks


Bench Press 5 sets of 3 reps every 3 minutes.  Increase weight as needed.

I partnered with Charlie and we warmed up with 45#, 95# and 115#.  For sets I did 135#, 145#, 155#, 165# and 175#.  We added a sixth burnout set at 95#.  I got 21 repetitions.


3 Rounds NFT of 10/10 KB single arm row, 20 Situp med ball toss 10#/6#, 10 dips add weight as able.

For the rows I used 35# on the first set and 44# on the last two sets.  For the med ball toss, Charlie and I used the 6# med ball.  We tried a few reps with the 10#.  It may have been possible, but form would have been sacrificed.  I did 1 ring dip and the other 29 were on the parallel bars.

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