WOD Blog
 | Thu, May 13 2021 |  |
| Thu May 13 2021 Bench Press | Thu May 13 2021 Chinups | Thu May 13 2021 Cardio Capacity WOD |
Thu May 13 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
Rest 2:00 between sets.
Part B - 1 Set:
Max Reps Bench Press
Stimulus
- We are building slightly from last week.
- 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 regular 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 - 100%
Part B - 76%
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Thu May 13 2021 Chinups
(Reps)
A. 3 sets
1 tempo chinup 100% of 5 rep max if weighted
2 regular chinups
B. Max Chinups no weight
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Thu May 13 2021 Cardio Capacity WOD
(Check In)
25:00 (HR 130-140)
3 rounds
400m run
50 abmat situps
double kb/db farmers carry sidewalk and back
in remaining time, AMRAP with empty bar:
5 strict press
5 front squats
5 hang muscle snatch
5 behind neck push press
5 overhead squat
5 behind neck push jerk
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