Bench Press
3-3-3-1-1-1
Rest
3 Rounds for time:
Back Squat Push Press (BSPP) 25 Reps
Lateral Barbell Hop* 25 Reps
Loading suggestions: Male athletes 95lbs/Female athletes 65lbs.
* Executed as follows:
Place loaded bar on the deck at the completion of the BSPP.
Stand to one side of the bar
Hop laterally to the other side with ankles together
Hop back immediately in rapid fire succession
If you are counting correctly, you will finish the hops on the opposite of where you started.
(mini met-con Courtesy of my friend Coach Rut)
Post loads and time to comments.
Huray, No burpees. Stewart, you said you wanted to show me how to incorporate my legs into the bench lift?
Just for you Jamie no Burpees!!!
BP 185-205-205-225-245-225 (had more in the tank)
Metcon w 95lbs in 9:15 (I assumed that we were to use full depth squats???)
Bench has improved back to my college levels- must be all the burpees.
Well, thanks to Tito, Andy and Stewart for the spot this morning. I did the following for the Bench Press:
3x 225, 3x 255, 3x 275, 1 x 285, 1x 295(f), 1x 295.
As for the METCON I did it in 10:52 @ RX.
Tim, you are right, it was “butt to ankles” on the squats, as per Stewart’s video over the weekend on the proper squat form.