Tuesday, August 14, 2012

Wednesday 8.15.12


1.  Unstable Bench
Work up to a 1RM - Demo Vid, record weight as barbell + weight of both kettlebells (ie, 185+70)

2.  Overhead Press
1 x 15-20 - These are strict presses - not Push Presses.  Leave a couple reps in the tank.
1 x Max Reps - You choose the weight for both sets.

3.  Superset
Strict Bent Over Barbell Row, 3x8 - double overhand, no torso movement.
Band Pull aparts, 3x10-12

4.  8 RFT
1 15' Legless Rope climb
12 Hand Release Push ups


65 comments:

  1. I plan to do 6 pull-ups using a towel draped over the pull-up bar since I don't have a rope. Throwing that out there as a suggested sub if anyone has comments or better suggestions. I assume the no handed part is just going up the rope not back down. Tell me if I'm wrong on that part.

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  2. 6 pull ups!? That's it? Lol I hate no feet rope climbs! U better make it 12! Lol

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  3. I thought the old sub on mainpage was 15 pullups for each regular rope climb?

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  4. 1. 50kg+40kg in Kettle bells
    2. 35kg for 17reps
    3. 65kg for 8reps across
    4. 12:13 Rx

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  5. 12-15 unbroken towel pullups will definitely be more accurate, i think. i'm going to start out with 15. we'll see how that plays.

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  6. You can use your legs on the way down.

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  7. 1. 75 + 45
    2. 18 x 65
    3. 85 for bent over rows
    4. 10:49
    I'm new at this...

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  8. 1: 185 on the bar, 1 70lb kb on each side.
    2. 95 x 20; 115 x 19
    3. Back limited me to doing bent over 1 arm kb rows on a bench for support, used a 100lb kb, wentleft hand first, right second; 10/10; 10/10; 9/10
    4. 6:29.

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  9. 4. 12:10 sub 6 towel pull ups for rope climbs w/12 hrpu at home.

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  10. 1. got yelled at for the kbs hanging from the bands on the bench press. opted for a 1RM close grip with chains. 285# + chains. meh.

    2. a. 15 @ 95#
    b. 20 @ 95#

    3. 135#/10 BPA, 155#/10 BPA, 165#/10 BPA

    4. 13:37, subbed 10 towel pull-ups per 1 footless rope climb. i feel swole.

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  11. Yeah good points on the numbers. For some reason in my mind I was thinking about how many pulls it takes me to get up a rope when I do use my feet (prob 4-5). So 6 seemed like a good sub. Not sure why I had it that way in my head... Someone give some feedback on how many pulls it takes without feet once they do it. I think you guys are right and 12-15 is prob closer to right esp if using feet on the way down as per Ben's guidance. Thanks folks!

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  12. Unstable bench. 155+70 (failed @ 245)
    The Empire 9.12 (no legs) Nothing like being in the bathroom when MDV gives the 3-2-1.
    Strict Press. 95# 15, 13
    Bent Over Rows/ Blue band pulls 135/155/135 (155s were questionable at the end)

    It was great to be able to stay and play with everyone after the WOD.

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  13. Chris, I was explaining to Liz how when you first start each pull is getting you 8-12 inches, after the 3rd round I was lucky to be getting 6 inches on each pull. This whole post just does not sound right.

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    Replies
    1. This is absolutely hilarious... lmfao reading this.

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  14. Unstable bench. 105+70 (failed @ 180)
    Strict Press. 85# 15, 13
    Bent Over Rows/ Blue band pulls 125/125/125
    The Empire 11:35 – j hook rope climbs

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  15. 1. 165#s
    2. 75#x14, 75#x12
    3. 155#s across, blue band
    4. 12:40 (5 legless, 2 close to legless, 1 2/3 way legless)

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  16. 1. Unstable Bench- 165#+70#
    2. Press- 95#x16, 110#x8
    4. WOD- 11:38 Rx
    3. Rows/Bands- 135#/155#/175#, blue band

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  17. 1. Unstable Bench: 155+70. Failed 175+70, Failed 165+70 But just barely!
    2. WOD 8:41 legless, PU were very hard post bench attempts
    3. Press: 1x15x105 (barely), 1x12x105
    4. Superset: 175x8, ben fixed form then, 155x8, 155x7

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  18. 1. 145+70
    2. 15x95# then 13x95#s
    3. superset- 95# row, blue band pull aparts
    row 3x8. BPA 3x10
    4. 7:29 - used swing set pole for the rope climbs

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  19. 1. Bench: 175 + 70
    2. WOD: 7:49
    3. Press: 105 - 15,17
    4. BOR: 155/redband

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  20. Tried new home gym today.
    Did 185 3 rm two set on bench. No spotter or bands.
    95 for 15 reps and 12 reps on OH press
    135,155,155 superset with 26#kb bent over flyes instead of band pull aparts.
    No rope so did 5 strict pullups and for some reason had 15 push ups stuck in my head. I think it's because I workout so early today.
    11:26 for 8rft 5 strict pull ups and 15 HR push ups.

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  21. Bench: 105# + 70#
    Strict press: 75 x 17, 16
    BOR: 125/135/135
    Metcon: 6:46 Rx....pushups got hard!

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  22. 1. 135+1.5 pood KBs
    2. 95x15 105x15
    3. 175/ blue bandx12
    4.10:46

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  23. 1. 155 + 88, failed at 175 + 88
    2. 95 x 15, 12
    3. 185, green band
    4. Got 4 rnds in and shoulder hurt so bad I had to stop. Did something to it over the last few weeks. Not sure what or when. Ugh.

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  24. I like the weight belt advise
    what about knee wraps and sleeves?

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  25. 1. Unstable Bench - 135# + 24kg each side. Funky!!
    2. 15/115# - 13/115#
    3. 135/12, 135/12, 135/12
    4. 8:20 Rx'd. Kinda tough when your arms don't wanna work! haha!

    M/35/179/5'10"

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  26. Bench-145+2 35#kb
    Strict press-95x17, 95x19
    B.O.R- 135#
    Metcon- 5:34 RX...loved it!

    BW 153#

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  27. 1. Unstable bench 1rep max

    155+70lb in KBs=225

    2. Press

    1x15@ 100lb
    1xfailure @ 110lb=12 reps

    3. 3 Supersets

    A. 8 Barbell row @ 165
    B. 12 band pull apart

    4. 8 rounds for time:
    1 legless rope climb 15ft
    12 HR pushups

    8:09

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  28. Unstable Bench: 185+60
    Empire: 12:59 Rx (3 legless)
    Overhead Press: 95# 15, 115# 8
    Bent Over Rows/red band pulls: 135/135/135

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  29. 1. Unstable bench 1RM- 115+53# KB's (221#)
    2. Press 1x20@ 65#, 1x20@ 85#
    3. Barbell row 3x8@ 165#, band pull aparts
    4. 13:30 (last rope climb was suspect for 15')
    Sweet pic of Harry

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  30. Unstable bench 165+50
    Press 85x10, 80x13
    3x8@95 row and black band pull aparts
    8rft 9:47 RX'd. Happy to get it done!

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  31. 1. Bench: 185 + 70
    2. WOD: 12:58 (only first 2 were legless)
    3. Press: 115x12/95x12
    4. BOR: 135/redband

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  32. ��9:36 had to sub rope climbs for T pull ups
    10 towel pull ups
    12 hrpu

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  33. Wobbly bench 185+70
    Press 115x13, 105x15
    BO Row 155, Red band pull aparts
    WOD 11:08

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  34. Unstable Bench: 90+26 (PR)
    Presses: 50# x 15, 50 x 18
    Bent Over Row/Pull Aparts: 90 x 8, 10 reps with red band
    WOD: 9:19, regular rope climbs.

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  35. Bench 135# +70#
    WoD Legless 8:54
    Press 105# 15/9
    BOR 105#/ blue band

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  36. 1. 105
    2. 50# - 15, 14
    3. 85/ red band
    4. 12:41

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  37. 1. 195 bench with 2xkb @35#=265
    2. 85#x16, 85x14
    3.155-175-195#
    4. 9:42

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  38. 1. Unstable Bench: 120#+2 25#db
    2. Shoulder Press: 85#x15, 95#x11
    3. Superset: BOBR 145#/Band Pull aparts 12x each set.
    4. 8RFT: 15:47 Subbed 12 strict Pull Ups for rope climb Arms are smoked!

    M/27/5'4"/135#

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  39. 1. 185+2kb's @35=255#
    2.115x15/115x17
    3.3x8 @ 155/3x12 purple
    4. 7:45# was bummed no bi-curls prior to doing wod. After doing legless rope climbs for my first time, I now realize why there were no curls!

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  40. Rough day today...

    1. WOD: 13:34 - Legless through 6+ rounds. Had to use legs for final pull of 7th round and all of 8th round.

    2. Bench: 135 + 2 35lb KB = 205

    3. Press: 95# - 12 13

    4. BO Rows: 135 across w/band pull apart superset

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  41. 1. Unstable Bench: 155+70=225
    2. Shoulder Press: 95x15,95#x11
    3. Superset: BOBR 95,115,135
    /Band Pull aparts x 12
    4. 8RFT: 6:36 RX

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  42. Bench: 185 + 70
    Strict Press: 105 x 15, 105 x 18
    Superset: 95x8 & band pull aparts
    WOD: 10:42 (4.5 legless, 3.5 reg. rope climbs)

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  43. Unstable Bench 185 + 70# KB
    WOD: 8:37 Legless
    Press: 95x18, 105x13
    BOR: 135 x 8/ Blue Band x 12

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  44. 1. 145# + 106# kb (1.5 pood each side) = 251
    2. 95# - 15/15
    3. 185 rows (straps)
    4. 7:03

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  45. 1. Unstable bench: 185 + 70kbs
    2. Press 95*15, 110*12
    3. Superset BOR 185 3*8, band pull aparts 3*10
    4. 8RFT: 6:15 Rx

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  46. 1. Unstable bench: 55 bar + 52
    2. Press 55# - 15,10
    3. BOR 95#
    4. Had to skip - still having issues with my abs in certain movements.

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  47. Done out of order to wod with class.
    1. Unstable bench: 45 bar+70
    2. Wod: 13:47, subbed 6 red band kipping pu for rope climb
    3. Press 45. Failed after 9 at 55. Shoulders smoked.
    4. Superset BOR 3x85, 3x12 red band pull aparts

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  48. Unstable bench 112
    Press 15 @65 , 9@ 65 hard
    BOR 85#
    Red band pull aparts 12,10,11
    WOD 7:10 1st round 3/4 way remaining got in 4-6 pulls. Happy though since last time it was 2.
    Agree that the pushups got brutal

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  49. Unstable bench- 205+ a pair of 45 plates on the bands

    Press- 95x15, 115x12

    BOR- 225x8,225x6, 185x8
    Band Pull aparts with mini- 3x12

    WOD- 10:44
    Had to do the climbs starting seated b/c my rope is only 10'

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  50. 1.) 185# (used 2-25# db w/135#)
    2.) 65# x15
    70# x13
    3.) A.) 115# x8 across
    B.) 1" green band x12 across
    4.) 19:39 (1/2 RX'ed, spent to much
    time figuring out grip, technique
    & just how the hell to get up the
    damn rope! gloves dont work!
    chalk does! discovered new foot
    hold technique. Patent to follow!
    lol.

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  51. 1. 195# + 106#= 301# total
    2. 115, 115 X 17
    3. 205 X 8, done
    4. 6:26 rx

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  52. 1) 175 + 35lb Kbs
    2)95 x 16
    95 x 20

    3)135 with 10 pull-aparts
    4) 6:26 RX

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  53. 1. 145 on bar +1.5 pood KBs each side
    2. 95x16 105x7 105x4
    3. 135/ red band x10
    4.13:16 not Rx'd

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  54. 1. 235 + 70 = 305 total
    2. 95x15, 105x14
    3. 135, 155, 155
    4. 8:00. only have 11 ft rope so i started sitting on the ground and lifted myself up seated until legs could swing under without touching the ground.

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  55. Bench: 115 (PR)
    Strict Press: 60# x 11, 55# x 12
    Superset: 80#x8 & red band
    WOD: 9:32 (1.5 legless, 6.5 reg. rope climbs) tried to start each climb legless, but didn't really make it too far at all, kind of a low effort wod, oh well

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  56. Forgot bands at work, reg bench #105
    Strict press 15@#55, 14@#55
    Superset Bent over row 3x8 #65
    Band pull aparts 10/10/8
    8RFT w/legs 6:15

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  57. 140 + 56
    90 x 13, 10 - way harder than expected
    135, red band
    17 minutes. grip was smoked.

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  58. Hey Ben! Thanks for the programming. After 3 weeks of following 1 week behind the programming, I am finally posting. This will be a more consistent event for me. Thanks for all your doing! My body feels great. Its growing and recovering very well. Splits hurt.

    1) 155# + 2-35#KB
    2) 115# x 13, 95# x 17
    3) BOR @ 135#, blue band x 12
    4) 8:21- push ups slowed me down.

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  59. 1. UB (155#+70#)
    2. OP (20 reps @ 85#, 15 reps @ 95#)
    3. BOR (155#), BPA (blue band)
    4. As Rx'd - 8:16

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  60. 1. 270 total.
    2. 75 for 20. 85 for 15
    3. Rows @ 165, pull aparts red band.
    4. 9:49rx

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  61. 1. 185+70. No spot, felt good.
    2. 95x15, 105x15
    3. 135 across (perfect form), blue band
    4. Later...

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    Replies
    1. 4. Upper body is smnoked so I did the main site WOD of 12 min AMRAP 1x 15' rope climb and 15 push ups.

      10 rds + 14 push ups. I used a Marine Corps O Course rope so it's 18-20 feet high. Chest and shoulders are freakin smoked!

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