Without the Push-up

Feeling pretty good this morning. Open gym at noon.

Warm-up

• 3 Sets
  • 12 cal Assault Bike
  • 10 Reverse Hyper (90#)
• Bench Press
  • 10×45#
  • 5×95

Conditioning

20:00 AMRAP

• 20 Bench Press (115#)
• 20 No Push-up Burpees
• 20 Box Jumps (24″)

I wrote this one with 200 meter runs, but it started raining out right before we started, so I substituted the burpees.  The no push-up variation was so they wouldn’t interfere with the benching. I had no idea how to pace out the bench press. I felt good in the first set so did 11-9. Felt a lot different in round two so I did 7-7-6 for five rounds and then I was able to get 11-9 at the end to score 6+20. Was 140 reps on the bench press. Felt really good on the burpees and box jumps, so it seems like the conditioning work is paying off.

Accessory

3 Sets

• 50/50m Single Arm OH Carry (53#)
• 1:00/1:00 Single Leg Stand (70#)

After each single leg stand I was really feeling off-balance. Must have been from standing so long with the weight on one side of the body

3 Sets

• Dumbbell Curl 21s (30#)
• 30 Side Plank Jumps
• 20 Weighted V-ups (20# DB)
• 10 Supermen (3s pause)

Haven’t done weighted v-ups in a long time. Forgot how hard they get.

Out in the garage in the evening.

Engine Builder – Max Aerobic Power

20 Rounds

• 45s Row
• 15s Rest

I had 18 rounds of this about a month ago and starting at just under 1:48 was too fast that day where my average pace ended up being 1:49.9. Today my plan was to start at 1:49. I felt much better and could have gone even faster. 207-208 meters every round.