Thursday, June 10, 2021

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

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