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.

I noticed this morning that it is starting to get noticeably darker now at 4:50am when my alarm goes off.  But it is still light out early which is nice for summer fun!  Today we had another longish warm-up that included planks, side planks, donkey kicks, and Jefferson Curls.

We are in the second week of the Sumo Deadlift cycle and we added 10lbs to last week’s heaviest weight.  That meant today I did 4×7 at 145lbs. After I put the 45# plates on I almost added 10# plates that would have been a big jump, but I caught my mistake and added the 5# plates like we were supposed to!  They definitely felt hard but not too horrible.

Here is a video of the Sumo Deadlift:

The MetCon was an easy couplet that could go on for infinity!  It was a 9 minute AMRAP off Burpees and American Swings.  The first round was 3 of each, then 6, then 9, etc. I completed the workout at the Platinum level with a 50# kettlebell.

Of course the first round flew by.  Then somewhere in the second round I screwed up on counting.  I think I did 9 burpees when I should have done 6.  Or maybe I was right.  Oh well.  That what happens sometimes.  The next round I did 9 again.  You would think it’d be easy to keep track of these things!   I finished the 9 minutes and completed 93 reps which meant that I made it through the round of 15 and got 3 swings in.  Oh… I think I realized what just happened.  In the second round I screwed up my order and started increasing the reps on the swings instead of the burpees.  So I was actually right when I did 9 burpees, I should have followed that with 9 swings.  Ugh.  Oh well.