bench press

WEEK 6 - BENCH PRESS

A determined 09:30 class rowing hard

A determined 09:30 class rowing hard

Pause bench press 4x5-6 @ 72.5%
* 4 second pause on chest

MERCURY I

4 rounds (12 min cap)
10 manmakers
10 burpees
10m plank walk forwards
10m plank walk backwards

MERCURY II

4 rounds (12 min cap)
10 push-ups
10 DB rows
10 up downs
40 sec plank hold

WEEK 5 - BENCH PRESS

Shawna, Katherine, and Tara with some bear crawls

Shawna, Katherine, and Tara with some bear crawls

Pause bench press 4x6 @ 70%
* 4 second pause on chest

MERCURY I

AMRAP 12 minutes
10 explosive ball push-ups
10 strict pull-ups
10 bicep curls
10 ab wheels

MERCURY II

AMRAP 12 minutes
10 explosive push-ups
10 pull-up negatives
10 bicep curls
10 ab wheels

MERCURY III

AMRAP 12 minutes
10 push-ups
10 ring rows
10 bicep curls
10 ab wheels

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

WEEK 2 - BENCH PRESS

Pause bench press 4x8 @ 60%
* 4 sec pause on the chest

MERCURY I

21-15-9
Bench press @ 50%
Ring dips
Renegade rows

MERCURY II

21-15-9
Bench press @ 50%
Banded ring dips
Renegade rows

MERCURY III

21-15-9
Bench press @ 50%
Bench dips
Renegade rows

WEEK 1 - BENCH PRESS

Shawna and Tara with some landmine twists

Shawna and Tara with some landmine twists

Pause bench press 3x8 @ 60%
* 4 second pause

MERCURY I

5 rounds (15 min cap)
5 strict pull-ups *no bands*
10 hand release push-ups
20 plank ups (total)
40 double unders

MERCURY II

5 rounds (15 min cap)
5 pull-up negatives
10 hand release push-ups
20 plank ups (total)
120 single skips

MERCURY III

5 rounds (15 min cap)
5 ring rows
10 kneeling hand release push-ups
20 plank ups (total)
120 single skips

Apr 29 2019

Gym-powerlifting-fitness-personal training-training-bootcamp-crossfit-kingston-kingston gym-kids-mercury-strength-conditioning-athlete-deadlift

Tempo bench press 2 x 1-2 @ 97.5% 3-1-0-1
OR
Tempo bench press 5x5 @ 70 - 80% 3-1-0-1

MERCURY I

21-15-9 (12 minute cap)
Manmakers
Pull-ups
DB push press

MERCURY II

21-15-9 (12 minute cap)
Manmakers
Pull-up negatives
DB push press

MERCURY III

21-15-9 (12 minute cap)
Manmakers
Ring rows
DB push 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 15 2019

Tempo bench press 2x2 @ 90% 3-1-0-1
Then
Bench press 1x5 @ 90% of today's 90%

MERCURY I

AMRAP 10 minutes
25 double unders
7 hand release push-ups
7 strict pull-ups

MERCURY II

AMRAP 10 minutes
50 single skips
7 hand release push-ups
7 pull-up negatives

MERCURY III

AMRAP 10 minutes
50 single skips
7 hand release push-ups
7 ring rows