ring dip

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 9 - BENCH PRESS

Pause bench press 3x3-4 @ 80%
* 2 sec pause on chest

MERCURY I

AMRAP 10 minutes
15 ring dips
10 toes to bar
5 strict pull-ups (no bands)*
100m run

MERCURY II

AMRAP 10 minutes
15 band assisted ring dips
10 knees to elbows
5 pull-up negatives (band permitted)
100m run

MERCURY III

AMRAP 10 minutes
15 bench dips
10 hanging knee raises
5 ring rows
100m run

* If you cannot do 5 strict pull-ups without a band, you MUST do pull-up negatives. Pull-ups with a band are not permitted during this workout

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

Mar 11 2019

These ladies have got some tri’s for the guys!

These ladies have got some tri’s for the guys!

Tempo bench press 5x5 @ 75% 3-1-0-1

MERCURY I

AMRAP 12 minutes
10 push-up KB pull throughs
10 renegade rows
5 strict ring dips
5 strict pull-ups

MERCURY II

AMRAP 12 minutes
10 push-up KB pull throughs
10 renegade rows
5 banded ring dips
5 banded pull-ups

MERCURY III

AMRAP 12 minutes
10 push-up KB pull throughs
10 renegade rows
5 feet assisted ring dips
5 ring rows

JAN 07 2019

Supplementing the deadlift with some glutei bridges will make for a stronger deadlift and squat.

Supplementing the deadlift with some glutei bridges will make for a stronger deadlift and squat.

Tempo bench press 4x8 @ 60% 4-1-0-1
Then
Bench press 1x8 @ 60%

MERCURY I

"JT"
Handstand push-ups
Ring dips
Push-ups

MERCURY II

"JT"
Banded handstand push-ups
Banded ring dips
Push-ups

MERCURY III

"JT"
Box handstand push-ups
Bench dips
Kneeling push-ups

WEEK 7 - BENCH PRESS

Julianne with her land rendition of the Titanic. Does that make Grace her Leonardo?

Julianne with her land rendition of the Titanic. Does that make Grace her Leonardo?

Pause bench press 4x4 @ 75%
Then
Bench press 2x6 @ 75%

MERCURY I

3 rounds (12 min cap)
10 ring dips
20 push-ups
10 handstand push-ups
20 knees to elbows

MERCURY II

3 rounds (12 min cap)
10 banded ring dips
20 push-ups
10 box handstand push-ups
20 knees to elbows

MERCURY III

3 rounds (12 min cap)
10 bench dips
20 knees down push-ups
10 box handstand push-ups
20 hanging knee raises

WEEK 12 - BENCH PRESS

Julianne, Lindsey, Jo, and Andrew with their conditioning workout after some pause deadlifts

Julianne, Lindsey, Jo, and Andrew with their conditioning workout after some pause deadlifts

Pause bench press 3x3 @ 85%

14 minute clock
25 burpees
4 rounds
10 bench/ring dips
15 DB floor press
20 double unders
With remaining time -- AMAP burpees
(Final score is how many burpees performed)

5 Common Struggles That Follow Heavy Deadlift Day