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Tuesday, June 22, 2021

Bench Press - Conditioning

Tuesday, June 22, 2021

CFG - Lacey

1230 - 7 of us

Warm Up

1 minute of the following
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


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.

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