Fitness 500
Bench press 5 x 5 (with strict pull-ups between each set)
135, 145, 155, 155, 155
Felt great on the bench considering I haven't performed the exercise in about two months. Really focused on keeping my shoulder blades and butt as close together as possible while ripping the bar apart. Also, keeping a slightly closer grip helps to keep the elbows in tight. I think the added dip work has helped maintain pressing strength.
Metcon: 2 rounds of:
10 thrusters (95#)
20 GHD sit-ups
30 box jumps (24 inch)
40 double-unders
50 squats
Rest while partner performs circuit.
Turned out to be much more difficult than I intended to program. Legs were toast from the front squat/burpee metcon the day before, which made everything more difficult. Biggest surprise was how GHD sit-ups taxed the legs. Worked on the Games standard for box jumps, but it was difficult to maintain a rhythm. First round took over 5 minutes and second round was over 6 minutes. Great to work out with Bobby, though.
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