Bench Press - Metcon

Monday, November 29, 2021

CFG - Janet

1200 - 13 of us

Warm Up

1 min plank

1 min table top

1 round of

wrist circle

elbow circle

seal swing

throw down

freestyle bounce

arm circle

trunk rotation

scorpion

push-up

Weightlifting

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

Bench Press (1 Rep)

I built up from 95-135-155-165-175-185-195 and then failed 200#.  This matches my PR from 12/23/2019.

Metcon

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 the HSPU to 2 reps and did bench dips.  I did the push-ups and 30 DU per round.

R1 - 2 HSPU 2 abmat

R2 - 1 HSPU 2 abmat / 1 negative 2 abmat

R3 - 2 negative 1 abmat

I kicked up for another negative but was halfway down when time was called.

Lagniappe

Pull-up pyramid 1-2-3-4-3-2-1