push-up

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 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 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 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

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 01 2019

Since starting her strength program at Mercury for her circus goals back in February, Erin has made considerable strides in form, strength and balance. Here she is doing step-ups on a 12-inch box with minimal support. When she started she was only stepping up to a 6-inch box requiring support. If you are interested in circus arts check out her page at  http://www.kingstoncircusarts.com

Since starting her strength program at Mercury for her circus goals back in February, Erin has made considerable strides in form, strength and balance. Here she is doing step-ups on a 12-inch box with minimal support. When she started she was only stepping up to a 6-inch box requiring support. If you are interested in circus arts check out her page at http://www.kingstoncircusarts.com

Tempo bench press 4x4 @ 80% 3-1-0-1

MERCURY I

10 minute clock
75 hand release push-ups
Remaining time AMRAP
10 renegade rows (10 per side non-alternating)
5 DB floor press

MERCURY II

10 minute clock
75 kneeling hand release push-ups
Remaining time AMRAP
10 renegade rows (10 per side non-alternating)
5 DB floor press

MERCURY III

10 minute clock
50 kneeling hand release push-ups
Remaining time AMRAP
10 renegade rows (10 per side non-alternating)
5 DB floor press

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