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Bench Press + FOF

July 2, 2010

FOF stands for “F— Off Friday,” a term used to describe what a coworker and I used to do instead of cold-call at a former employer.  I still implement this strategy occasionally to this day… usually starting things off with a great workout.

Today, we have Bench Press – only after you’ve watched the following video.  Thank you to 70’s Big…  I wasn’t able to embed it for whatever reason, but you have to watch this.   Go ahead and click on it – I’ll wait.


Even Ronald's Pumping Iron!

  1. Z-Health Warmup
  2. Handstand Holds/Presses
  3. Bench Press
    • 45 x 5
    • 135 x 5
    • 135 x 3
    • 165 x 2
    • 185 x 3
    • 210 x 3
    • 240 x ?
  4. Press – 5 x 10 @ 40%
  5. Kroc Rows
    • 2 x 10 (warmup)
    • 1 x AMRAP (aim for a heavy weight x 15 or so)


Over-easy Eggs + Bacon

Delicious + simple stuffed Portobellos from Everyday Paleo

Nice workout, good food today – happy FOF!

Be excellent to each other

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