PERFORMANCE
Warm-Up.
Two sets of:
Single Arm Hand Plank x 20 seconds per side
Prone Batwing Extensions x 5 slow and controlled repetitions
Single Arm Dumbbell Bench Press x 12-15 reps per side (light to moderate weight)
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Rest 2 minutes, and then…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%
B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?
A. 265, 285, 300, 310, 320, 340, attempted a PR at 365 because 340 felt easy…missed.
B. 55 Reps
A. 165, 188, 200, 205, 210, 225, 240. Not a PR but the best I’ve benched in years
B. 44 reps
A: 145/165/175/180/185
195/210# (New 1RM by 5#)
B: 52
A)
160 x 5
180 x 3
190 x 1
195 x 3
200 x 2
210 x 1
225 x 1
B)
40
A:
Set 1 – 5 reps @ 170
Set 2 – 3 reps @ 180
Set 3 – 1 reps @ 190
Set 4 – 3 reps @ 195
Set 5 – 2 reps @ 200
Set 6 – 1 rep @ 210
Set 7 – 1 rep @ 225* needed a spot right at the top
B: 56 reps
Disappointed but stayed consistent throughout.
A: benching on Sunday, so I did chest-cable work
B: 60
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 77.5kg
Set 2 – 3 reps @ 87.5kg
Set 3 – 1 reps @ 92.5kg
Set 4 – 3 reps @ 95kg
Set 5 – 2 reps @ 100kg
Rest 2 minutes, and then…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 105kg
Set 7 – 1 rep @ 110kg (failed at 112.5kg)
B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
57reps
Warmup done ✅
A. BP every 2 mins
Worked up to 100kg. 6kg off most recent PB (120 4yrs ago before CrossFit) but I’ll take that at the moment!
B. “Desire”
47 reps
13 off my PB which is a bit disappointing, but still trying to work off those few extra kg’s I’ve put on being away for a month!
Have a great weekend team 👊