DB floor press

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

Apr 01 2019

Since starting her strength program at Mercury for her circus goals back in February, Erin has made considerable strides in form, strength and balance. Here she is doing step-ups on a 12-inch box with minimal support. When she started she was only stepping up to a 6-inch box requiring support. If you are interested in circus arts check out her page at  http://www.kingstoncircusarts.com

Since starting her strength program at Mercury for her circus goals back in February, Erin has made considerable strides in form, strength and balance. Here she is doing step-ups on a 12-inch box with minimal support. When she started she was only stepping up to a 6-inch box requiring support. If you are interested in circus arts check out her page at http://www.kingstoncircusarts.com

Tempo bench press 4x4 @ 80% 3-1-0-1

MERCURY I

10 minute clock
75 hand release push-ups
Remaining time AMRAP
10 renegade rows (10 per side non-alternating)
5 DB floor press

MERCURY II

10 minute clock
75 kneeling hand release push-ups
Remaining time AMRAP
10 renegade rows (10 per side non-alternating)
5 DB floor press

MERCURY III

10 minute clock
50 kneeling hand release push-ups
Remaining time AMRAP
10 renegade rows (10 per side non-alternating)
5 DB floor press

Mar 04 2019

The morning crew getting their row on

The morning crew getting their row on

Tempo bench press 4x5 @ 75% 3-1-0-1
Then
Bench press (no tempo) 1x8 @ 65%

MERCURY I

AMRAP 10 minutes
2 strict pull-ups
4 push-ups
6 DB floor press
8 hollow rocks

MERCURY II

AMRAP 10 minutes
2 pull-up negatives
4 push-ups
6 DB floor press
8 hollow rocks

MERCURY III

AMRAP 10 minutes
2 ring rows
4 kneeling push-ups
6 DB floor press
8 hollow rocks

Feb 04 2019

Tara, Katherine and Michelle getting to be the first ones to try the plank ups to renegade rows.

Tara, Katherine and Michelle getting to be the first ones to try the plank ups to renegade rows.

Tempo bench press 4x5 @ 70% 4-1-0-1
Then
Bench press x5 @ 70% (no tempo)

MERCURY I

AMRAP 12 minutes
10 plank ups to renegade rows
10 DB floor press
10 1-1/2 DB shoulder press
1 suicide sprint

MERCURY II

AMRAP 12 minutes
10 plank ups
10 renegade rows
10 DB floor press
10 1-1/2 DB shoulder press
1 suicide sprint

WEEK 14 - BENCH PRESS

Lindsey, Shawna and Andrew with some low handle prowler pushes

Lindsey, Shawna and Andrew with some low handle prowler pushes

Bench press 2x1-3 @ 95%
Then
Bench press 2 x 3-4 @ 90% of 95%

Tabata
Push-ups
Renegade rows
DB floor press

WEEK 10 - BENCH PRESS

45 seconds of DB push press to turn those shoulders into boulders

45 seconds of DB push press to turn those shoulders into boulders

Pause bench press 3x3 @ 85%
Then
Bench press 2x5 @ 90% of 85%

MERCURY I

Minutes 00:00 to 03:20
AMAP push-ups
Minutes 03:20 to 06:40
AMAP DB floor press
Minutes 06:40 to 10:00
AMAP knees to elbows

MERCURY II

Minutes 00:00 to 03:20
AMAP kneeling push-ups
Minutes 03:20 to 06:40
AMAP DB floor press
Minutes 06:40 to 10:00
AMAP knees to elbows

MERCURY III

Minutes 00:00 to 03:20
AMAP kneeling push-ups
Minutes 03:20 to 06:40
AMAP DB floor press
Minutes 06:40 to 10:00
AMAP hanging knee raises

WEEK 6 - BENCH PRESS

Working off some turkey dinners with a tough conditioning workout yesterday

Working off some turkey dinners with a tough conditioning workout yesterday

Pause bench press 3x4 @75%
Then
Bench press 2x6 @ 75%

MERCURY I

4 rounds - 1 min each
Push-ups
DB floor press
Inverted/ring rows

MERCURY II

4 rounds - 1 min each
Push-ups
DB floor press
Inverted/ring rows

MERCURY III

4 rounds - 1 min each
Push-ups
DB floor press
Inverted/ring rows