What to expect at the Pump: Welcome to Ignite Performance. Certified Personal Trainers, Paul Nies and Beau Westhoff, will record each participants body weight on one of two scales at the gym. Using the chart on the right, based on your age, they will determine the amount of weight to put on the bench-press bar. For each rep completed, you earn 5 seconds off of your 5K time the next day. One rep is considered arms down to a 90 degree angle and pressed till full arm lockout. Spotters will have final say. For Example: A 50 yr-old male weighing 200 lbs who benchpresses 120lbs (60% of body weight) for 10 reps would earn a total of 50 seconds off of his 5K time. |
PumpIgnite Performance
(Behind Scott Select Auto) 706 Old Westtown Rd suite F West Chester, PA 19382 610-430-2048 Friday, November 20, 2015 4pm-8pm Bench Press Age Breakdown: Each rep reduces your 5k time by 5 seconds!
Men : Age Range, %-body weight to bench press 15-39, 80% weight 40-49, 70% weight 50-59, 60% weight 60+ 50% weight Women : Age Range, %-weight to bench press 15-39, 60% weight 40-49, 50% weight 50-59, 40% weight 60+ 35% weight Awards and prizes announced at conclusion of the 5K race on Saturday.
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