Bench Press - PU - EMOM

Wednesday, January 18, 2023

Home Gym

1300

Warm Up

Crossover Symmetry

Bench Press - 45-95#

Strength

Every 3:00 for 15:00

5 Bench Press @ 80%+

3 Weighted Strict Pull-Ups for Max Load

-Scale Weighted Pull-Ups to a Challenging Set of 3 Banded Strict with lightest band you can

I used 135# (73% of 1RM) and found the sets very challenging.  I did strict pull-ups unweighted and went unbroken the first three rounds and then 2/1 the last two rounds.

“Space Oddity”

14:00 AMRAP

3* Wall Walks

20 Pull-Ups

60 Double Unders

*add 2 Wall Walks each round

I substituted an EMOM to work on wall walks and do some rope skips.

EMOM 20

Station 1 - 1 wall walk

Station 2 - 2 "Navy Seal" burpees - 10 count burpee with 3 push-ups per sequence

Station 3 - 40 rope skips (beaded rope)

Station 4 - 10 sit-ups (5 degree decline)

This resulted in a roughly 20 seconds on 40 seconds off sequence that was exactly what I was looking for.  The volume was right and the cadence was right to really focus on technique.

Per Wikipedia, the burpee was invented in 1939 by US physiologist royal Huddleston Burpee Sr who used it in the burpee test to assess fitness.  US Army test used a max burpees in 20 seconds to evaluate recruits.  8 was considered poor, 10 fair, and 13 or more excellent.  A soldier fit enough for the rigors of war should be able to perform 40 or 50 burpees not stop in an easy rhythm.