manmaker

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

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

Mar 18 2019

Andrew, Janet (always showing off for the camera LOL), and Jo with some battle ropes

Andrew, Janet (always showing off for the camera LOL), and Jo with some battle ropes

Tempo bench press 3x3 @ 80%
Then
Bench press 1x8 to 10 @ 90% of 80%

MERCURY I

AMRAP 12 minutes
10 manmaker to KB pull throughs
8 strict pull-ups
6 decline push-ups
4 DB bicep curls
2 handstand push-ups

MERCURY II

AMRAP 12 minutes
10 manmaker to KB pull throughs
8 pull-up negatives
6 decline push-ups
4 DB bicep curls
2 box handstand push-ups

MERCURY III

AMRAP 12 minutes
10 manmaker to KB pull throughs
8 ring rows
6 kneeling push-ups
4 DB bicep curls
2 push-ups

Mar 05 2019

MERCURY I

12 minute clock
50 burpees
Remaining time AMRAP
5 toes to bar
20 double unders
Rest 3 minutes

12 minute clock
40 burpees
Remaining time AMRAP
5 DB shoulder press
5 manmakers
Rest 3 miunutes

12 minute clock
30 burpees
Remaining time AMRAP
20m prowler sprint
5 pull-ups
5 DB power snatch (5/arm)

MERCURY II

12 minute clock
50 burpees
Remaining time AMRAP
5 knees to elbows
40 single skips
Rest 3 minutes

12 minute clock
40 burpees
Remaining time AMRAP
5 DB shoulder press
5 manmakers
Rest 3 miunutes

12 minute clock
30 burpees
Remaining time AMRAP
20m prowler sprint
5 pull-up negatives
5 DB power snatch (5/arm)

MERCURY III

12 minute clock
50 up downs
Remaining time AMRAP
5 hanging knee raises
40 single skips
Rest 3 minutes

12 minute clock
40 up downs
Remaining time AMRAP
5 DB shoulder press
5 manmakers
Rest 3 miunutes

12 minute clock
30 up downs
Remaining time AMRAP
20m prowler sprint
5 ring rows
5 DB power snatch (5/arm)

No article today

Feb 19 2019

Is this Eddy’s good side or bad side? Hahaha

Is this Eddy’s good side or bad side? Hahaha

Tempo bench press 3x5 @ 70% 4-1-0-1
Then
Bench press 2x8 @ 65%

MERCURY I

3 rounds (12 min cap)
10 manmakers
10 pull-ups
10m plank walk forward
10m plank walk backward
20 band pull aparts

MERCURY II

3 rounds (12 min cap)
10 manmakers
10 banded pull-ups
10m plank walk forward
10m plank walk backward
20 band pull aparts

MERCURY III

3 rounds (12 min cap)
10 manmakers
10 ring rows
10m plank walk forward
10m plank walk backward
20 band pull aparts