bench press

WEEK 5 - BENCH PRESS

Lindsey leading the Saturday pack with some gliding army crawls.

Lindsey leading the Saturday pack with some gliding army crawls.

Bench press 1x5-8 @ 75%
Then
Bench press 4x8 @ 90% 0f 5-8
* Rest no more than 3 minutes between sets

12 minute clock
Every ODD round
10 push-ups
Every EVEN round
6 bench press @ 60% 1RM

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 3 - BENCH PRESS

Eddy pushing through the burn on landmine presses

Eddy pushing through the burn on landmine presses

Bench press 1x8 @ 70%
Then
Bench press 4x10 @ 90% of 70%

MERCURY I

AMRAP 12 minutes
10 strict pull-ups
20 push-ups
30 DB rows

MERCURY II

AMRAP 12 minutes
10 pull-up negatives
20 push-ups
30 DB rows

MERCURY III

AMRAP 12 minutes
10 ring rows
20 push-ups
30 DB rows

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 14 - BENCH PRESS

Ryan, Eddy, and Lindsey with some battle ropes on a Saturday

Ryan, Eddy, and Lindsey with some battle ropes on a Saturday

Bench press 1RM
OR
Bench press 3RM
OR
Bench press 5x5 @ 80%
OR
Bench press 10x10 @ 60%

MERCURY I

EMOM 10 minutes
3 strict pull-ups
5 burpees
7 hand release push-ups

MERCURY II

EMOM 10 minutes
3 pull-up negatives
5 burpees
7 hand release push-ups

MERCURY III

EMOM 10 minutes
3 ring rows
5 up downs
7 hand release kneeling push-ups

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 12 - BENCH PRESS

Josh, Bob, Eddy and Jacob producing some rock solid abs!

Josh, Bob, Eddy and Jacob producing some rock solid abs!

Pause bench press 2x2 @ 92.5%

MERCURY I

AMRAP 10 minutes
5 diamond push-ups
5 strict pull-ups (no bands)
5 regular push-ups
5 DB curls
5 wide push-ups
5 feet raised ring/inverted rows

MERCURY II

AMRAP 10 minutes
5 diamond push-ups
5 pull-up negatives
5 regular push-ups
5 DB curls
5 wide push-ups
5 ring/inverted rows

WEEK 10 - BENCH PRESS

Janet, Sydney and Joshua firing up those quads with some bear crawls

Janet, Sydney and Joshua firing up those quads with some bear crawls

Pause bench press 3x3-4 @ 85%

MERCURY I

AMRAP 10 minutes
10 push-ups
10 plank ups
10 plank hand step ups (on a box)
10 ring rows (feet on box)

MERCURY II

AMRAP 10 minutes
10 push-ups
10 plank ups
10 plank hand step ups (on plates)
10 ring rows (feet on floor)

MERCURY III

AMRAP 10 minutes
10 kneeling push-ups
10 plank ups
10 plank hand step ups (on plates)
10 inverted rows