22 Apr Lisa Guggisberg-RPS Redemption-Bench Work

I am currently getting ready for the RPS Redemption/XPC Qualifier on May 30, 2015 in Fort Myers, FL.  I am staying at the 114lb weight class but going in wraps for the first time. 

Today was one of those days where my motivation and energy level was low. I was dragging from work.  Tried to channel my inner She Hulk but despite a scoop and a half of pre-workout it just wasn’t there, I did not glow green with strength and rage against the bar.  I did get some good form work done.  I always go in with a few goals each training session.  Plan today was to work up to 80% for 3×3.  Goals were to work on bar path, staying tight and working leg drive.

Warm-up

McGill pull ups

Single arm KB swings 2 x 20 each arm

Banded pull a-parts

Bench Work

Bar 2×10

65 x 10

85 x 5

105 x 3

115 x 3

125 3 x 3 (80%)

2 Board Press 3 x 3 @ 145

Accessory Work

Band push downs x 100

Band Hammer curls x 50

Ring dips 4 x 15

McGill Big 3 (McGill sit ups, Rolling planks, Birddogs)