Progress and the WOD: "A Deadman's Chest"

The workout called for chest and biceps work today. It turned out to be a day where we tried a few new combinations of exercises and I watched one of my regular workout partners put up a personal best on the bench press! It is very rewarding to see the progress that comes from hard work. While we were cranking out the wrap up WOD, Flatfoot 56 was blaring "Battle of Bones" so I figured the workout would be called "A Deadman's Chest".

Today's quote is from Khalil Gibran:

"Progress lies not in enhancing what is, but in advancing toward what will be."

Morning Weight Training: Chest and Biceps
Heavy Dumbbell Flat Bench Chest Press
Heavy Dumbbell Incline Bench Chest Press
Dumbbell Flies
Push-Ups
Dumbbell Concentration Curls
Standing Alternating Dumbbell Curls
Superset Bench Press with Resistance Bands and
Bodyweight Dips

Evening Weight Training WOD: "A Deadman's Chest"
Heavy Bench Press, 4 sets to include a 1 repetition maximum press
Weighted Dips, 4 sets
Gymnastic Ring Push-Ups, 3 sets maximum repetitions to failure
15 lb. Wall Ball Chest Pass against a wall, 3 sets of 50 repetitions
Abdominal Crunches, 100 repetitions

Have a Great Day!