Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Monday, July 26, 2021

Bench Press - Metcon

Friday, July 23, 2021

CFG - Lucas

4 of us

Warm Up

60 sec plank hold
60 sec table top stretch
20 wrist circles
20 elbow circles
20 seal swings
20 over and backs
20 freestyle bounce
20 arm circles
20 trunk rotations
10 scorpions up/down
10 push-ups (normal, close grip, left arm our, right arm out)


Take 20 minutes to build to today’s 1-RM Bench Press

Bench Press 

I made 185# and failed 195#


Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

I scaled to box HSPU, bench dips, knee push-ups and 60 single unders.  I finished 3 rounds and 3 reps at the 10 minute mark.

There was 15 minutes left in class and after recovering, I did 3 rope climbs and 50 abmat sit-ups.

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