Bench Press - Metcon

Friday, December 31, 2021

CFG - Lucas

0830 - 8 of us

Crossover Symmetry

Foam Roll

Warm Up

jump rope

scorpion

shoulder swimmer

bench band pulls

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Bench Press (4-6 reps @ 20X1  )

Followed by…

Weightlifting

Every 2 minutes, for 4 minutes (2 sets):

Bench Press (Max Reps @ 90% of today’s heaviest set  )

I worked up from

115x6

120x6

125x6

130x5

130x5

maintaining good tempo.

For max reps, I dropped to 115# and managed 10 and then 8 reps.

Metcon

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 50 Double Unders

Minute 2 – 20 Ab-Mat Sit-Ups

Minute 3 – 10-12 Stationary or Ring Dips @ 1111

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest

This was tougher than I expected.

Round 1 - 30 DU-20 sit-up-5/5 matador/bench dips-15 PU

Round 2 - 25 DU-20 sit-up-5/5 matador/bench dips-15 PU

Round 1 - 34 DU-20 sit-up-4/6 matador/bench dips-15 PU

Round 1 - 37 DU-20 sit-up-3/7 matador/bench dips-15 PU

I am glad I worked on double unders.  My timing was good the last two rounds.  I need to work on my dips.  Push-ups were good at 8-2-2-2-1 the first couple of rounds.