Beach body… just kidding, but when we do Bench Press that is what I think of!  The warm-ups in this cycle have been longish and I think are also getting some nice accessory work in.  I really felt the donkey kicks from Monday when riding later in the day.  Today we did reverse bridge which I think will hurt later too.

The Bench Press was 4×3 building up to a Heavy 3 and then reducing the weight 15-20#’s and doing 2×8+.  I started with 95#’s on the bar and increased 10#’s each set so I ended with 125#. It felt heavy, but not max out heavy. I then went down to 115#’s for the sets of 8. After doing short sets of 3, 8 reps felt like a lot, but the reduced weight wasn’t too bad.  On the last set we could do more than 8 if we wanted.  I was able to get 10 reps in.

The MetCon was a 12 minute EMOM with 3 different movements.

Minute 1 was 12 Calorie Row

Minute 2 was 12 Box Jump Overs at 24″

Minute 3 was 24 situps

That went well.  Unfortunately we had to cut it short by 2 minutes as we can over time.