Thursday, April 30, 2020

Bench Press - Metcon

Wednesday, April 29, 2020

Home Gym


Warm Up

3 rounds
10 around the world
10 plank toe touch
10 prone raise
5 burpee to plate

triceps stretch
pec stretch
calf stretch


Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.

I worked up from 125, 135, 140, 140, 140 (4), 140 (4).  On the last 2 sets, I only managed 4 reps.  Despite having a spotter and spotter arms, I still do not like failing reps at home.


Depending on DU – 4 Rounds – nothing short of that but if DU are on – thing 5 rounds 

Complete as many rounds and reps as possible in 15 minutes of:
50 Double-Unders (don’t scale reps today) 
20 American Kettlebell Swings
10 Hand Release Push-Ups

Right out of the gate, the DU were not on.  I still finished 3 rounds + 45 reps in 15 minutes and I finished 4 rounds in 16:09.  First round was unbroken KBS, then 10/10.  All rounds were 5/5 on HRPU.

Rogue Fitness

My chalk arrived today!  For $11.99 plus $5.95 shipping and handling + $0.81 tax = $18.75, I am now the proud owner of full size blocks of chalk.  I carefully removed 1 of 8 and placed it in the Tupperware I commandeered from the kitchen.  My wife was not too pleased, but she does not appreciate the satisfaction that a light dusting of chalk onto sweaty hands provides.  As 8 blocks may very well end up being a lifetime supply, I opted for Rogue branded chalk rather than the plethora of off brand magnesium carbonate chalk on the market.

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