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Tuesday, June 9, 2020

Bench Press - Metcon

Tuesday, June 9, 2020

Home Gym


Barbell warm-up

Bench press 8x45
Bench press 4x95 @20X0
Bench press 4x115@20X0


Bench press

Every 2 minutes for 10 minutes (5 sets)
Bench press 4 reps @20X0 tempo

I went 135, 145, 155, 155, 155.  It was a good weight, the fourth rep was really tough on the last 2 sets.


5 rounds for time of
10 abmat sit-ups
10 push press (65#)
10 hand release push-ups

I finished in 11:10.  I came out of the gate way too hot, finishing the first round in 1:30.  I then settled into a 2:20 to 2:30 pace per round.  The sit-ups and push press were unbroken.  The HRPU went from 5/5 to 4/3/3.  It was a good short WOD.

Programming was adapted from CFG programming for 6/9/2020 which featured 5 rounds of 30 DU, 10 push press (95/65) and 10 HRPU.

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