Bench Press & A Quick 3 Rounder

Friday 7.8.15

Adapt Crew after the recent fundraiser.

Adapt Crew after the recent fundraiser.


  • 5×5 Bench Press @65-70%

Bench press is back!!!!

Accessory Work:

  • 3×10 Pull Ups
  • 3×10 Ring Dips

Metabolic Conditioning:

  • 3RFT
  • 10 Ground to Overhead @42/30kg
  • 200m Run

Post loads and times to comment section below

Sharing is Caring ;)
  • tim says:

    A) 80,85,85,85,95
    B) lots of reps but probably not enough*
    C) 4:48 Rx
    * this was really hard, partly due to my power to weight ratio and
    partly due to the constant giggling of Tim A, Ivan and Mick

  • Kathleen says:

    A: 35, 35, 35, 37.5, 40. Looking forward to getting better at bench.
    B: Didn’t finish the 3 sets. Haven’t done ring dips in a while!
    C: 5:16 rx. Couldn’t keep pace with Sarah and her cardio engine – awesome! The cold air really hurt the lungs.

  • Ivan L says:

    A. 70kg. Clearly not enough to play with the big boys Tim (W) and Mike. But reasonable for me – I’m shooting for a 100kg 1RM through the cycle.
    B. I thought this was a bit harsh after yesterday. I came in sore from the ring dips, thinking “well I can suffer through some bench press”. But BP AND ring dips?! Anyway, I did them, despite the aforementioned giggling. Man up Tim.
    C. 4:46RX. Was going to try to power snatch but thought better of it. Had watched others fatigue in the first round so figured best to do a more efficient movement.
    I think I’m going to really suffer today/tomorrow. My chest is hurting just trying to breathe!

  • Sarah Cav says:

    A:35kg bit of work to do on the bench. Felt better after working with the girls today.
    B: have to change my attitude
    C: 5’08” rx I was just trying to stick with you Kathleen!

  • >