|Bench press showing a great lumbar arch. Feet flat on the floor, butt and shoulder blades firmly on the bench, hands on the bar. Not too arched,a la powerlifters, going for the most leverage possible (which isn't bad, its just a style thing). (The Training Geek)|
|Ring push-up variations. We did the version on the lower left, just feet on the floor . However, we did it with just one foot on the floor (if we could), or two feet, or on knees, or just holding the planche position if need be. The joys of scaling. (Third Coast Crossfit)|
Strength Endurance: 6 rounds
- Bench Press @ 70% (95#) x 12
- Max Rep Single Leg Ring Push-ups (scaled as needed)
I was starting to get positively buzzed with excitement as the workout started, and thought I might have put the weight too low when I cranked out the first twelve reps with ease. However, when I completed four single-leg ring push-ups (my first attempt ever) and promptly fell flat on my face, I knew I was going to be in trouble over the long haul. I switched legs, got another two reps and that was the end of round one.
Each round, the bench press got slower and seemingly heavier. The push-ups were ever more impossible, until I was finally just planching for a 10 second count, then doing however many standard push-ups brought me to failure, usually 2-3, tops. The final round, I barely completed the 11th rep of the bench, needing help re-racking it after that, barely held the planche on the rings, and failed on my first push-up attempt. I spent a lot of face time on the floor during those 6 rounds...