DB floor press

WEEK 4 - BENCH PRESS

Click on the photo for more information!

Click on the photo for more information!

Bench press 1x6-8 @ 72.5%
Then
Bench press 4x8 @ 90% 0f 6-8

MERCURY I

For time (12 min cap)
10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
Ring dips
DB floor press

MERCURY II

For time (12 min cap)
10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
Banded ring dips
DB floor press

MERCURY III

For time (12 min cap)
10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
Push-ups
DB floor press

WEEK 1 - BENCH PRESS

The Saturday crew crushing a tough conditioning workout

The Saturday crew crushing a tough conditioning workout

Bench press 3x12 @ 60%
* no more than 3 minutes between sets

MERCURY I

5 rounds (6 min cap)
3 strict pull-ups
5 DB floor press
7 push-ups
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
10 DB rows
5 burpees

MERCURY II

5 rounds (6 min cap)
3 pull-up negatives
5 DB floor press
7 push-ups
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
10 DB rows
5 burpees

MERCURY III

5 rounds (6 min cap)
3 ring rows
5 DB floor press
7 push-ups
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
10 DB rows
5 up downs

WEEK 13 - BENCH PRESS

Early bird gets the worm! The 06:30 session grinding out some bear crawls and burpees

Early bird gets the worm! The 06:30 session grinding out some bear crawls and burpees

Pause bench press 2x2 @ 95%
OR
Pause bench press 5x5 @ 75 - 80%

AMRAP 12 minutes
15 DB floor press
15 DB push press
15 renegade rows
15 push-ups

WEEK 8 - BENCH PRESS

Janet, Eddy, and Mel hitting some DB push presses and hollow rocks

Janet, Eddy, and Mel hitting some DB push presses and hollow rocks

Pause bench press 5x5 @ 75%
* 2-second pause on chest

MERCURY I

21-15-9 (12 min cap)
DB floor press
Push-ups
Pull-ups

MERCURY II

21-15-9 (12 min cap)
DB floor press
Push-ups
Pull-up negatives

MERCURY III

21-15-9 (12 min cap)
DB floor press
Push-ups
Ring rows

WEEK 3 - BENCH PRESS

Family and friends train together to build stronger bonds!

Family and friends train together to build stronger bonds!

Pause bench press 5x8 @ 60%
* 4 second pause on chest

MERCURY I

AMRAP 12 minutes
10 hand release push-ups
10 plank hold battle ropes
* hold the top of a push-up
10 skullcrushers to DB floor press

MERCURY II

AMRAP 12 minutes
10 kneeling hand release push-ups
10 plank hold battle ropes
* hold the top of a push-up
10 skullcrushers
10 DB floor press

Apr 23 2019

Julianne with some Tabata renegade rows

Julianne with some Tabata renegade rows

Tempo bench press 3x1-2 @ 95% 3-1-0-1
OR
Tempo bench press 5x5 @ 70 - 80% 3-1-0-1

Tabata
8 rounds each movement of 20 seconds of work followed by 10 seconds of rest
Push-ups
DB floor press
Renegade rows

Apr 08 2019

The 16:00 session with some DB push press and burpees

The 16:00 session with some DB push press and burpees

Tempo bench press 3x3 @ 85% 3-1-0-1

MERCURY I

5 rounds (12 min cap)
6 diamond hand release push-ups
6 DB floor press
6 hand release push-ups
6 renegade rows
6 wide hand release push-ups
6 strict pull-ups

MERCURY II

5 rounds (12 min cap)
6 close hand release push-ups
6 DB floor press
6 hand release push-ups
6 renegade rows
6 wide hand release push-ups
6 pull-up negatives

MERCURY III

5 rounds (12 min cap)
6 hand release push-ups
6 DB floor press
6 hand release push-ups
6 renegade rows
6 hand release push-ups
6 ring rows