push-up

WEEK 9 - BENCH PRESS

Bench press 1x3 @ 85%
Then
Bench press 4x5 @ 90% of today's 3
* Rest no more than 3 minutes between sets

MERCURY I

EMOM 10 minutes
5 manmakers
5 DB flys
5 DB bench press

MERCURY II

EMOM 10 minutes
5 push-ups
5 DB rows
5 DB flys
5 DB bench press

WEEK 8 - BENCH PRESS

Bench press 1x3 @ 85%
Then
Bench press 3x5 @ 90% of today's 3

MERCURY I

AMRAP 12 minutes
5 strict pull-ups
10 DB rows per arm
15 push-ups

MERCURY II

AMRAP 12 minutes
5 pull-up negatives
10 DB rows per arm
15 push-ups

MERCURY III

AMRAP 12 minutes
5 ring rows
10 DB rows per arm
15 kneeling push-ups

WEEK 6 - CONDITIONING

Some bench press action from Monday’s bench press ladder

Some bench press action from Monday’s bench press ladder

MERCURY I

AMRAP 12 minutes
250m row
100m no feet row
10m weighted bear crawl
Rest 3 minutes

AMRAP 12 minutes
3 strict pull-ups
5 hand release push-ups
7 KB swings
Rest 3 minutes

AMRAP 12 minutes
100m run
10 burpees
20m duck walk
30 jumping jacks

MERCURY II

AMRAP 12 minutes
250m row
100m no feet row
10m weighted bear crawl
Rest 3 minutes

AMRAP 12 minutes
3 pull-up negatives
5 hand release push-ups
7 KB swings
Rest 3 minutes

AMRAP 12 minutes
100m run
10 burpees
20m duck walk
30 jumping jacks

MERCURY III

AMRAP 12 minutes
250m row
100m no feet row
10m bear crawl
Rest 3 minutes

AMRAP 12 minutes
3 ring rows
5 push-ups
7 KB swings
Rest 3 minutes

AMRAP 12 minutes
100m run
10 burpees
30 sec weighted wall sit
30 jumping jacks

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 - CONDITIONING

Dr. Elliott Perkins working on some accessory stuff using the belt squat machine.

Dr. Elliott Perkins working on some accessory stuff using the belt squat machine.

3 rounds (12 min)
25 wall balls
500m row
Rest 3 minutes

AMRAP 12 minutes
5 strict pull-ups / pull-up negatives / ring rows
10 hand release push-ups / kneeling hand release push-ups
15 slam balls
Rest 3 minutes

EMOM 12 minutes
1 DB power clean
1 DB front squat
1 DB push press
1 DB row....
* Add 1 rep every minute
** If you don't make the minute keep going and add 1 rep after each round completed until the 12 minutes is up

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 2 - CONDITIONING

MERCURY I

AMRAP 12 minutes
15 DB thrusters
10 DB power cleans
5 DB push press
Rest 3 minutes

AMRAP 12 minutes
25 knees to elbows
15 push-ups
5 strict pull-ups
Rest 3 minutes

AMRAP 12 minutes
Row 250m
1 suicide sprint
40m KB/DB farmer carry

MERCURY II

AMRAP 12 minutes
15 DB thrusters
10 DB power cleans
5 DB push press
Rest 3 minutes

AMRAP 12 minutes
25 knees to elbows
15 push-ups
5 pull-up negatives
Rest 3 minutes

AMRAP 12 minutes
Row 250m
1 suicide sprint
40m KB/DB farmer carry

MERCURY III

AMRAP 12 minutes
15 DB thrusters
10 DB power cleans
5 DB push press
Rest 3 minutes

AMRAP 12 minutes
25 hanging knee raises
15 push-ups
5 ring rows
Rest 3 minutes

AMRAP 12 minutes
Row 250m
1 suicide sprint
40m KB/DB farmer carry