Dec 3

Bench Press – 10-1 format using the same weight (2 men per bench)*.
*Go with more weight if more than two on a bench for the added rest time. Basically how this works is 1st set is 10 reps, 2nd is 9 reps, …. Down to 1 rep for last set. On the last set, if you feel so inclined, you may do a max rep set.

30 dead hang pullups

3 min Pushup test (description below)
1 min max pushups in 1 set,
1 minute rest,
1 minute max pushups in 1 set,
1 minute rest,
1 minute max pushups in 1 set.

Each max set of pushups must be done continuously, once you have to rest or fail the set is over and you rest for the remainder of that minute, then you rest for the next rest period.

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5 thoughts on “Dec 3

  1. Bench: 145# (last rep was max rep got 4)
    Pullups: not very dead hang maybe 4 of the 30, then went and did some on the gravitron
    Push up test: 18, 6, 7
    whats next: incline dumbell press and situps

  2. 1000m swim
    Bench: 145# (last set was max rep: 7)
    Pullups: sets of 3
    Push up test: 27,12,9
    whats next: incline dumbell press and situps

  3. Swim 1000m – 20:02
    BP 95# last set 15 reps
    Pull-ups in sets of 5 assisted w/60#
    PU Test – Yes
    What’s next – Yes

  4. Bench: 115# (last set was max rep: 10)
    Pullups: 9 were dead hang, rest were kipping
    Push up test: 13,7,6

    Additional globo chest for cooldown.

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