Bench Press - EMOM

Thursday, June 10, 2021

CFG - Coach Greg

1130 - 6 of us

Warm Up

3 rounds of

30 second row

10 face down scorpion

10 scap push up on elbows

30 banded Y-T-A (5 each position, 15 each side)

10 shoulder swimmers

5 push-ups

Bench Press

Tempo Bench Press every 2 minutes for 10 minutes (20X1)

6x105

6x100

6x105

5x115

4x120

then 2 sets for max reps at 90% of last set (108#)

10x105

9x105

EMOM 20

• Station 1 - 20/15 cal row - I was able to hold 15 cal each round
• Station 2 - 12-15 T2B - I did 12 HKR each round
• Station 3 - 10-12 dips at tempo 1111 - I did 10 bench dips each round and maintained good tempo
• Station 4 - 15-20 push-ups - I managed 15 each round (5/3/3/2/2 on the first round then 3/3/2/2/1/1/1/1/1 on the last round)
• Station 4 - rest