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, November 29, 2021

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


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.


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.


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

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