Bench Press

Wednesday, August 24, 2016

Oracle Gym

11:15 AM

Warm Up (20 min)

4 rounds of
0:15 Jumping Jacks
0:15 Air Squat
0:15 Mountain Climbers
0:15 Jump Squat
0:15 Rest

QPED Pointer - 4 rounds of Static L/R, Dynamic L/R

Jump Rope - Tabata singles, drills, then double under/attempts

Bench Press

1x20 RM

I used 95# and it was tough.  I might have had 100# in me, but not 105#.  I did two additional sets at 115# (7 reps, 6 reps).

Metabolic Conditioning

For time:
1000m Row
100 sit-ups
50 PS (65#) - scaled to 55# HPS

This was exhausting as expected.  The row was OK and I finished in 4:50.  The sit-ups were OK through 20 and then I was doing sets of 10 and 5.  The Hang Power Snatches were the same.  I got the first 10 and then sets of 5.  I could not imagine going from the ground for all of them.  I finished in 19:05.

Mobility - finished with squat against wall and couch stretch.

1:05 total workout time