Starting Chest Week 4

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 10×95
    • 6×120
    • 4×140

Chest

MAX Bench Press (160/80#)

Felt good and got 26 reps.

MAX Perfect Push-ups

I don’t think I’ve ever used something like these, but B brought them over, so might as well try. I didn’t rotate them much, but it is several inches deeper. I got 32 reps

3 Sets

  • 14 Seated DB Shoulder Press (elbows out, 40#)

These felt much better than the 12×40 I was doing in the first week.

40 DB Bench Press (60/30#)

My game plan was all fives and I stuck too it, though the last two sets were hard! Finished in 2:06.

Conditioning

2 Rounds

  • 700m Run
  • 30 Single Arm DB Thruster (25#)

Did 15 unbroken on each arm. Finished in 9:29.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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