CFG - Lucas
0830 - 8 of us
bench band pulls
Every 2 minutes, for 10 minutes (5 sets):
Bench Press (4-6 reps @ 20X1 )
Every 2 minutes, for 4 minutes (2 sets):
Bench Press (Max Reps @ 90% of today’s heaviest set )
I worked up from
maintaining good tempo.
For max reps, I dropped to 115# and managed 10 and then 8 reps.
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.
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