Another Go at a TRAIN Chest Program

We took 3 days off for the holiday and my birthday.

Warm-up

• 20 PVC Passes
• Trunk Twist
• 10×45
• 10×75

We’re going to start the chest program again that we did late summer. We had good results and enjoyed it.

Chest

MAX Bench Press (100/50#)

I was getting pretty slow, so stopped at 50, which is the same number of reps I got before.

MAX Push-ups

Only 30 push-ups though, which is five fewer.

3 Sets

• 12 Seated DB Shoulder Press (40#)

These felt ok.

50 DB Bench Press (50/25#)

I went 10-8-7, 5×5 to finish in 2:05, which is 21 seconds faster because I was smarter about my sets, compared to 15-10-10-8-7.

Conditioning

2 Rounds

• 10 cal BikeErg
• 10 Burpees
• 10 Box Jumps (24”)
• 10 DB Hang Power Cleans (40#)
• 10 cal Row
• 10 Burpees
• 10 Box Jumps (24”)
• 10 DB Hang Power Cleans (40#)

Good one! Took me 10:55.

Midline

4 Sets

• 1:00 Plank
• 50 Hollow Flutter Kicks
• 10/10 KB Side Bends (62#)

The flutter kicks got to be a challenge. Wasn’t really for time, but took me 9:46.