pull-up

WEEK 1 - DEADLIFT

Some plank ups from earlier in the week

Some plank ups from earlier in the week

Tension pause deadlift 3x6 @ 60%
* 2 sec pause on floor

MERCURY I

21-15-9 (For time)
Thrusters (95/65)
Pull-ups
Calorie air dyne

MERCURY II

21-15-9 (For time)
Thrusters (65/45)
Banded pull-ups
Calorie air dyne

MERCURY III

21-15-9 (For time)
Thrusters (45/35)
Ring rows
Calorie air dyne

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

May 10 2019

Julianne with the look of determination during front squats

Julianne with the look of determination during front squats

Deadlift 1RM
or
Deadlift 5RM
or
Deadlift 5x5 @ 70 - 80%

MERCURY I

3 rounds (10 minute clock)
25 KB swings
15 pull-ups
5 deadlifts @ 40%

MERCURY II

3 rounds (10 minute clock)
25 KB swings
15 pull-up negatives
5 deadlifts @ 40%

MERCURY III

3 rounds (10 minute clock)
25 KB swings
15 ring rows
5 deadlifts @ 40%

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 24 2019

Whatever the Tabata is, it’s always going to get you!

Whatever the Tabata is, it’s always going to get you!

Tempo front squat 3x1-2 @ 95% 3-1-0-1
* or at 70 - 80% of squat *
OR
Tempo front squat 5x5 @ 70 - 80% 3-1-0-1
* or at 55 - 65% of squat *

MERCURY I

5 rounds (12 min cap)
9 thrusters (95/65)
9 box jumps
9 pull-ups
9 burpees

MERCURY II

5 rounds (12 min cap)
9 thrusters (65/45)
9 box jumps
9 pull-up negatives
9 burpees

MERCURY III

5 rounds (12 min cap)
9 thrusters (45/35)
9 step-ups
9 ring rows
9 up downs

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

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 05 2019

Deadlift 4x4 @ 82.5%

MERCURY I

AMRAP 10 minutes
15 box jumps
20m bear crawl
15 KB glute bridges (heavy)
10 pull-ups

MERCURY II

AMRAP 10 minutes
15 box jumps
20m bear crawl
15 KB glute bridges (heavy)
10 pull-up negatives

MERCURY III

AMRAP 10 minutes
15 step ups
20m bear crawl
15 KB glute bridges (heavy)
10 ring rows

Mar 25 2019

Tempo bench press 3x4 @ 80% 3-1-0-1
Then
Bench press 1x8 at 90% of today's 80% (no tempo)

MERCURY I

AMRAP 10 minutes
10 diamond push-ups
10 Pendlay rows @ 40% bench press
10 box step-ups with hands (10 per hand)
10 pull-ups

MERCURY II

AMRAP 10 minutes
10 push-ups
10 Pendlay rows @ 40% bench press
10 2-plate step-ups with hands (10 per hand)
10 banded pull-ups

MERCURY III

AMRAP 10 minutes
10 kneeling push-ups
10 Pendlay rows @ 40% bench press
10 1-plate step-ups with hands (10 per hand)
10 ring rows

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