Did a bunch of yard work yesterday and didn’t have time to workout with other stuff and family visiting. Went to the gym at noon.
Warm-up
- 1 Mile Run
- Bench press
- 10×45#
- 10×95
- 5×115
Had to get out of the house so I got the gym a little early to run.
15:00 AMRAP
- 10 Bench Press (135#)
- 20 Air Squats
Did two sets of 5 for every round of bench press and my second sets were starting to get slow in the last few rounds, so I think it was a pretty good strategy. Based on my 8:43 for 100 reps with 135 pounds I was thinking somewhere around 10 rounds would be pretty good. Then I did the first round in just over a minute. I finished the 6th round at 7:30, so was able to keep that same pace to get 12+3.
I’ve been wanting to try a metcon with bench pressing, so finally pulled this out of my idea list. The only other times I’ve benched in a metcon were Linda and 100 reps for time.
Fitting that this morning Castro announced bench press would be at Regionals. I wonder what the workout will be.
5 Rounds
- 100m Single Arm Farmer Carry (62#)
- 20 Walking Lunges
- 100m Single arm OH Walk (44#)
- 20 American KBS (44#)
The rounds were much quicker than I thought so instead of doing the planned 30 minutes, we cut it off after 5 rounds, which was at 21:09.
