A good old strength and midline workout today.
A. Take 15 minutes to work up to a heavy set of 3 on the bench press. This may be a new movement for some of you, but we’ll give you some pointers! We don’t do the bench press very often, simply because there are more functional movements to work on, but it’s good to have some experience with it regardless.
B. 3 rounds not for time: Max effort (ME) strict pullups, ME ring dips. Rest one minute in between movements
C. 3 rounds not for time: 20 GHD situps and hip extensions. Rest 1 minute after each round.
Post results from A&B to comments.
The aftermath. (Photo by Coach Jay.)
Thanks, Colin (and Jay), that was a good workout today. I find all the tips and encouragement very helpful.
A. Worked up to 3 x 140#. This is up 15# from my last 3RM. Sorry for yelling at coach Jay not to touch the bar.
B. Ring rows with feet slightly ahead of the rings: 9, 7, 7. Chest to deck pushups 9, 7, 5.
C. Scaled to 10 situps/round and 15 hip extensions/round. Didn’t realize how bad my quads were until I tried to get off the GHD after the first set. Ouch.