Tuesday, October 27, 2015

Bench Press

Coach Meriah

(12:15 PM) – About 10 of us

Warm Up

Sandbag (45#) run to the fence, 20 squats and run back.  Then 3 rounds of 20 lunges (10 each leg), 3 inch worm pushups and 10 hollow rocks.  First round was wide lunges, second round was backwards lunges and 5 inch worms, last round was jumping lunges and 7 inch worms.  I did not complete the last round.


Bench Press Every 2 minutes:  5-5-3-3-1-1-1-1-1.  Start the set of 5 around 60%, increase as needed, then go for a 1 Rep Max.

I worked out with Adam and started with 95#-115#-125#-135#.  Then for the 1 Reps I did 155#-185#-195#-failed at 205#-made 205#!


5 Sets not for time (NFT) but moving though:  5 Weighted Strict Dips, 10 Back Rack Lunges (5/side)  Rest 2-3 minutes after each round.

I did strict ring dips un-weighted.  I made the first two sets OK and then broke them down to maintain form.  My left shoulder felt crunchy but no pain.

For the back rack lunges I did 45#-45#-55#-55#-45#.  My right hamstring started to sing and my left groin was a little anxious.  Moving out to a wider lunge helped a lot.

Mobility – Finished with squat against wall, flared legs against wall, shoulder stretches with band.

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