WOD Blog
 | Thu, Apr 29 2021 |  |
| Thur Apr 29 2021 Bench Press | Thur Apr 29 2021 Cardio Capacity |
Thur Apr 29 2021 Bench Press
(Weight)
Bench Press
Part A - 3 Sets:
1 Tempo Pausing Bench Press (4s Down, 2s Pause, Regular Up)
1 Tempo Bench Press (4s Down, Regular Up)
1 Bench Press
Part B - 1 Set:
Max Reps Bench Press
Stimulus
- These are 3 consecutive reps. The first rep will have a 4s negative, a 2s pause at the chest, followed by a regular press out of the bottom. The second rep has a 4s negative, no pause, followed by another regualr press out of the bottom. The last rep is a regular bench with no tempo or pauses.
- The pause at the chest does NOT mean rest the barbell on your body. The barbell should be just barely touching your body during the pause.
- Feet should stay flat on the floor, butt should stay on the bench, and the elbows should be about 45 degrees off the body throughout each rep.
All percentages based on 5RM Bench Press:
Part A - 90% Across
Part B - Max Set at 70%
Chinups
Same tempo as bench press
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Thur Apr 29 2021 Cardio Capacity
(Check In)
25:00 AMRAP HR 130-140 BPM
2:00 bike row or 400m run
Sled pull sidewalk and back (walk or run)
2:00 bike row or 400m run
15 weighted AbMat situps
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