Row, Bench, & Sit-Ups
THURSDAY 280814
For 30 minutes:
Row 100 seconds for calories
Rest 20 seconds
Bench press 100 seconds for reps, 45/30kg
Rest 20 seconds
Sit-up 100 seconds for reps
Rest 20 seconds
Tag Archives: bench press
Bench Press/Burpees, One-Legged Squats, & DU’s
FRIDAY 080814
Bench press 4-4-4-4-4
Then,
For time:
100 double unders
50 one-legged squats
50 burpees
Bench Press/Wall Climbs & Box Jumps
FRIDAY 110714
Bench press 2-2-2-2-2
Then,
3 rounds for time of:
7 wall climbs
21 box jumps, 30/24″
Bench Press/Sit-Ups, Double-Unders, & HSPU’s
WEDNESDAY 180614
Bench press 5-5-5-5-5
– Compared to your last 5 x 5 bench, can you start heavier? Can you finish heavier? Can you do both? Can you do all your sets at the weight you finished on last time (or at least very close to that weight)? See if you can! Any option, as long as you’re completing your sets, will ensure you’re doing more work and making progress. The latter option being more suitable for less experienced lifters.
In addition I hope you’ve been taking in enough protein, getting enough good quality sleep to aid recovery, avoiding alcohol (or at least limiting), and also getting in some post-workout/pre-workout carbs to replenish your muscles glycogen stores and fuel you up so you’re ready to GO!
Then,
As many reps as possible in 10 minutes of:
100 abmat sit-ups
200 double unders
40 handstand push-ups
Bench Press/Double-Unders, & TTB
FRIDAY 130614
Bench press 5-5-5-5-5
Then,
For time:
60 double unders
21 toes to bar
60 double unders
15 toes to bar
60 double unders
9 toes to bar