Wednesday 7 December

Katie being Katie



Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.



Five Rounds for max reps of:

75 % of body weight bench press



Five rounds for max reps of:

Bench Press (50%  of 1 rep max bench press)

Pullups (band assisted)


Five Rounds for max reps of:

Pushups (assisted)

Pullups (band assisted) or Ring Rows


Dynamic Drills that focus on shoulders and chest

Mobility or Skill Work:


Chest and Shoulders

 Another benefit to exercise!

11 thoughts on “Wednesday 7 December

  1. BP @ 135# – 10,6,5,5,5-WideGrip on last set.
    PU strict hanging – 7,6,5,5,15-kipping on last set

  2. 87 reps using #85 and did kipping pullups. Have to work on dead hangs a lot more before I can pretend like I can do more than one.

  3. 84 reps with strict pullups and 135# on the barbell.

    Didn’t want to kip or go body weight on the bench press until whatever is going on with my shoulder heals. So strange. No pain anymore, but right shoulder very very weak.

  4. 106 with 70# (75% of 1RM) and kipping pullups.

    1 rep under my previous score 6 weeks ago using 60# (1/2 BW), so I’ll take it! Also got a new max rep pull up score of 20! Gunning for you Katie… 😉

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