Body building Bench Press and Pull up Testing - Amoskeag

Body building Bench Press and Pull up Testing

CrossFit Amoskeag – Weightlifting

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Weightlifting

Bench Press 5×1

Build to heavy single or go for a PR if it is there

Weightlifting

B1. Strict pull-up test: Max set

B2. Strict chin-up test: Max set

Rest 2-3 minutes between each effort

IF you cannot do either movement, still attempt one so we have a baseline retesting later

Weightlifting

C1. Ring row 3×10 with 2 second pause at top

C2. DB strict press 3×10 building in weight

superset c1 c2 together

Weightlifting

D1. 3×20 light DB curls

D2. strict dips 3×10 with 2 second pause at bottom

superset d1 d2

Weightlifting

E1. Drunk Drivers 3×20 build in weight each set

E2. Banded Scap squeezes 3×18 (6 high, 6 mid, 6 low)

superset E1 E2

Weightlifting

Ab work:

30 leg lifts

20 crunches

30 second plank

x3 rounds

rest 1 minute between rounds

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