Tag Archives: bench 1RM
Protected: 07.29.22
Protected: 11.20.21
Protected: 07.10.21
Protected: 01.23.21
10.14.20
“Comfort and physical safety are boons to humanity, but they bring some costs, too. We adapt to our new and improved circumstances and then lower the bar for what we count as intolerable levels of discomfort and risk.”-Jonathan Haidt & Greg Lukianoff, The Coddling Of American Mind.
Fitness
1.bench 60% x 5, 70% x 4, 80% x 3 (all % off heaviest done past 6 weeks), use the remaining time in 15 min. to find a 1RM bench*
AMRAP in 10 min. of:
-20 double unders
-200m run
-20 wall ball #20m #14f*
Performance & Sport
1.bench 60% x 5, 70% x 4, 80% x 3 (all % off heaviest done past 6 weeks), use the remaining time in 15 min. to find a 1RM bench*
AMRAP in 10 min. of:
-40 double unders
-400m run
-40 wall ball #20m #14f*
post rounds and reps to comments
12.18.19
“Already know you that which you need.”-Yoda.
This is the last week to join with us on our Fall Into Fitness Special!
Fitness
1.bench 50% x 5, 60% x 4, 70% x 3, 80% x 2, use the remaining time to find a 1RM in 18 min.
AMRAP in 8 min of:
-20 wall ball #20m #14f
-15 hand release pushups
-10 med ball lunges (each leg) #20m #14f
Performance & Sport
1.bench 50% x 5, 60% x 4, 70% x 3, 80% x 2, use the remaining time to find a 1RM in 18 min.
AMRAP in 8 min. of:
-20 wall ball #20m #14f
-15 hand stand pushups
-10 cal row/bike/ski/run
post rounds and reps to comments
08.05.19
“The bench press is a tool for a strength coach, just like a brush for a painter. Some will pickup a brush a broad stroke a wall eggshell white, while others will create a masterpiece. It’s not the movement that lacks value, it’s that there’s a lack in understanding.”-Luke Summers.
Fitness
1.bench work to a 1RM in 18 min.
2.push press work to a 1RM in 15 min.
for time:
-row 500m AFAP
Performance & Sport
1.bench work to a 1RM in 18 min.
2.push press work to a 1RM in 15 min.
for time:
-40m/25f cal. on bike
06.11.19
“If you train hard, you’ll not only be hard, you’ll be hard to beat.”-Hershel Walker.
Fitness
1.bench find a 1RM in 18 min.*
2.press find a 1RM in 12 min.*
with a constantly running clock set for 15 min. perform:
-3 min. max reps toes to bar
-3 min. max reps double unders
-3 min. max reps hand release pushups
-3 min. max reps cal. row/bike/ski
-3 min. max reps toes to bar
Sport & Peformance
1.bench find a 1RM in 18 min.*
2.press find a 1RM in 12 min.
with a constantly running clock for 15 min. perform:
-3 min. max cal. row
-3 min. max bar muscle ups
-3 min. max cal. bike
-3 min. max ring muscle ups
-3 min. max double unders
post loads and reps to comments
No escape in this workout.
01.19.19
“Physical fitness can neither be achieved by wishful thinking nor outright purchase.”-Joseph Pilates.
Fitness
1.bench work to a 1RM in 18 min.
*compare to 10.17.18
2.push press work to a 1RM in 15 min.
*compare to 10.16.18
18-12-6 reps for time of:
-power clean #115m #75f
-hand release pushups
*compare to 10.02.18
Sport & Performance
1.bench work to a 1RM in 18 min.
*compare to 10.16.18
2.push press work to a 1RM in 15 min.
*compare to 10.18.18
“JT”
21-15-9 reps for time of:
-handstand pushups
-ring dips
-hand release pushups
*compare to 03.30.18
Want to make sure your lifts go up next test week? Ask about our monthly Supplemental Powerlifting Program
Southern Maryland Strength & Conditioning's Blog 