Warm-up:
400 Meter run
3 Rounds:
3 Dumbbell manmakers
3 Pull ups
Workout:
A. Bench press 3-3-3-3-3 reps.
B. Bench Press Max reps x 2 attempts @BW(males)/66% BW(females)
Powerlifting:
A. Clean – Build to a 1RM; Can be squat or power
B. Front Squat – Build to a 1RM @30xo
WOD Demo with Conner Moore – video [wmv] [mov] [HD mov]
CORRIE!!!!!!!!!!!!!
Back in town finally. Nothing like a good “chest day” to get started. Reminds me of my college workouts at Cosmos Fitness which consisted of chest-back-bicep days alternating with leg-shoulder-tricep days. I usually skipped the back work out and missed the leg-shoulder-tricep day entirely. Sweeet!
Heck ya bro. Is that when we still had hair?
Hahaha! That’s funny! Was there some creatine and Met-Rx protein shakes involved in this too?
The hair was gone long before that. Aaron, never tried creatine but I rocked the Myoplex like a champ.
VOD:
Those who pay regard to vain idols forsake their hope of steadfast love. But I with the voice of thanksgiving will sacrifice to you; what I have vowed I will pay. Salvation belongs to the Lord! Jonah 2:8-9
Rx’d
135-145-155-165-175(1); new 1 rep PR
9 reps at 145
Eric is a freakazoidbenchpressingbeast!
95-105-115-125 (125# was my previous 1 rep max)
19 reps @85#, which is a little more than 66% of my bw
So fun partnering with Casey and Wendy this morning!
Part B of this WOD assumes we can bench our bodyweight, LOL
Ben, I can’t even do 66% of my bodyweight…
165-175-195-225-235
16 reps @165
Great coaching, Tracey!
That’s ridunkulous, awesome work!
Thanks, buddy! It wore me out.
Bench Press
5×3 Max Effort
275×3
315×3
335×3
345×3
350×3 PR
Body weight 190 x 29 reps PR
Wow… great work!
Thanks
Don’t have my log so I only know what my max was.
220×3
Body weight 190×9 reps
80,85,95,100X,95,95X
15@75
I either need to lose weight to get a reasonable 66% BW for bench press, or get a whole lot stronger fast.
85-105-115(2)-110-115(1)
8 reps at 90# (a little more than 66%)
My shoulders are still completely wrekced from all the ring dips on Friday…this one hurt!
Workout 2: moderate mtn. bike ride down Sinks to Keiths Loop, to Goat and out Family Bike…no snakes equals a good day.
A: 225-225-225-225-225
B: 185# (BW) 14 reps
Good times lifting with Justin and Slade
225-235-245-250(2)-225
14 @ 185
185-205-215×2-205-215×2
10 @ 165