Push and Pull

I worked out with the 9:30 athletes, led by Coach Deborah, and was joined by Dustin for bench press. This is the 2nd week of this strength cycle but the 1st time I attempted 30 bench presses. ‘Twas fun!

30 Bodyweight Bench Presses (Time)
As fast as possible!

Carefully choose your weight for BP. You may NOT change weight during reps. You MUST complete reps within 3 minute time cap.

I may have been overly cautious in choosing weight, as I settled on 115# and completed in 1:55. I began with 10 unbroken reps and completed no less than 2 reps at a time. I saw many folks struggle with last couple of reps. I may be beginning to like bench presses.

FullSizeRender-61Pull-up Ladder (AMRAP – Rounds)
Complete 1 pull-up on the first minute, 2 on the second minute, 3 on the third minute, etc., until you are no longer able to complete required reps within the minute.

I chose the Speal bar closest to the front of the box and Luke settled himself by the rings, i.e., close by. I set a goal to make it through the round of 18 and, yes, I achieved this goal.

I began each round with as few as 1 and as many as 4 unbroken butterfly pull-ups. I completed through the round of 15 in unbroken reps but by the round of 18 was doing as few as 2 at a time. I often completed the last rep as a butterfly pull-up as well.

I was the last person standing and had quite a crowd around me during the last few rounds. Jessica was kind enough to record a couple of rounds. I completed round 18 with about 5 or so seconds left and could’ve and should’ve attempted another round. I didn’t, however, want to keep folks from cooling down and stretching. I’m nice like that.

So, how many pull-ups did I complete? One hundred seventy-one!

And with not a single tear of the hands. It’s all about the grip, folks.

FullSizeRender-59 FullSizeRender-60

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