Chest Week 2

This is the second week of the chest workout, so the weights go up.

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 10 Bench Press (75#)
  • 5 Bench Press (100#)

In between some of the parts, we’d jump on the BikeErg. I did 2:30, 1:00, and 5:00.

Chest

MAX Bench Press (120/60#)

Was able to knock out 40 reps.

MAX Ring Push-ups

A bit of a struggle very early here. Only got 26.

3 Sets

  • 10 Seated DB Shoulder Press (elbows out, 45#)

It’s so much harder with elbows out and the dumbbells facing forward.

75 DB Bench Press (40/20#)

Felt pretty good here, doing 5×10 and 5×5 to finish in 2:48.

Weightlifting

Squat Cleans

  • 2 Squats Cleans + Bottom Squat Hold + 2 Front Squats (45#)
  • 4×95
  • 2×135
  • 2×165
  • 2×185
  • 2×205

I belted up at 165 or 185. The squats felt heavy!

E15S – 5:00

  • 1 Power Clean (185#)

This was tough, but very doable. Wore my belt.

Midline

4 Rounds

  • 50m Uneven Farmer Carry (45+60#)
  • 8 Parallette Shoot Throughs
  • 10/10 Banded Rotations & Holds (red)

Then we spent 3-4 hours working on the outdoor gym and I mowed my lawn.