Bench Press - Conditioning

Tuesday, June 22, 2021

CFG - Lacey

1230 - 7 of us

Warm Up

1 minute of the following

row

burpees - 8

face down scorpion

table top stretch

slow push-ups

shoulder swimmers

Bench Press

5 sets of 3-4 reps @20X1 tempo

I built up from 95-105-115-125-135 and completed 4 reps

Bench Press

2 sets of max reps at 90% of heaviest tempo set.

I did two sets at 120# and got 9 reps followed by 8 reps

Conditioning

Two sets for max reps of:

90 seconds row

30 seconds rest

90 seconds ring dips

30 seconds rest

90 seconds row

30 seconds rest

90 seconds push-ups

30 seconds rest

I scaled to matador dips and managed 

18-10-19-21 reps

19-10-19-21 reps

The dips were by far the hardest.  I did 2x2 and then singles.  The push-ups were only slightly better 5-4-3 then doubles and singles.