Bench Press


Increase weight ea set

Video courtesy of Rogue Fitness.

Fourth time seeing Bench Press this cycle.  This week we look to push our muscular endurance with some higher rep sets.  The goal is still an increase in weight each set.  Remember, the last rep of each set should be pushing your limits.


Every Minute On the Minute for 15 Min:

Min 1 – 12 Pull Ups

Min 2 – 10/7 Cal Ski Erg

Min 3 – 12 Ring Dips

Any time per minute left after completed the required work is rest.  If you fail to make the rep count in a given minute, the next time you come back to that movement, reduce reps/cals.



Scaling Options:

Pull Ups -Buddha Pull Ups

video courtesy of notkrisroe


Ski Erg -> reduce Cals

Ring Dips -> stationary dips -> box dips


Cool Down:

Doorway Stretch – 2 min per side


Tricep mash on bar – 1 min per side

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