2014-11-03

MONDAY WORKOUT

A nice little Push/Pull day!

Strength:

Bench Press - Today, you'll have multiple opportunities to set a new 1RM, but be smart about it.

Sets of: 20 - 1 - 10 - 1 - 5 - 1 - 10 - 1 - 20
*Your first set of 20 should be around 50% of your 1RM. Your first set of 1 should be around 90 - 95% of your 1RM. Be smart about your sets, and stay in a solid position, keeping the shoulders back and down, and a good back-arch.
In between sets of Bench Press, perform alternating sets of Ring Rows, and Dumbbell Rows for sets of 10. For example: 20 reps of Bench Press, then 10 Ring Rows (feet on a box), 1 rep Bench Press, then 10 Dumbbell Rows w/ 20 - 30# (you can go a little heavier if it feels solid)... etc. This will take up pretty much the entire class today, so be smart about your rest as well.

10 comments:

Emilie Goldsberry said...

Got 125# X 1 for 10# PR

Darren said...

185# x 1

Lisa Dempsey said...

101# (16# PR) then ate a lunch fit for a teenage boy. ha ha

Eldon said...

275...no PR today...felt HEAVY

John Dunn said...

195# (20# PR) Finally over body weight!

Anonymous said...

115# x 1 - 7#PR!

-Katherine

Brianne Kemp said...

117# (2# PR), but I was more happy with my 100# x 5.

Rachel said...

75X5 (PR says JVB), missed 100#

Sharon said...

85# x 1

Colin McDermott said...

270# (not close)
70# rows