WODs
 | Tue, Jul 16 2024 |  |
| Bench Press Max | IBEX Strength Accessory 20240618 | Walk-Hike (for distance) |
Bench Press Max
(Weight,  Main)
Find Your 1 Rep Max Bench Press Weight
Planned: Tue,Apr1,2025 Thu,Jan16,2025 Tue,Jul16,2024 Tue,Jun12,2018 Fri,Feb19,2016 Thu,Dec17,2015 Thu,Jan29,2015 Mon,Jan20,2014 Fri,May17,2013
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IBEX Strength Accessory 20240618
(Weight)
Warm up (No Measure)
2-5 min monostructural warm up (run, row, ski, bike, etc.)
Bench Press ((Week 1 / 4)
Build to a heavy single for the day )
Bench Press
Rest 2-5 minutes between the top-end sets
Be safe and use a spotter on the heavier sets
3 sets
10 Barbell Row (135#)
10 EZ Curls (50#)
10 BB BTN OH Tricep Ext (50#)
20 Banded Tricep Extension (Red Band on Pull up Bar)
| Duane | 275# Rx | (45-65-85-105-135-155–75-195-215)c3; (225-235-245)x2; (255-265-275)x1 |
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Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Mon,Mar30,2026 Wed,Mar18,2026 Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025
| Duane | 4 miles Rx | Swift Cantrell |
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