Tuesday, August 28, 2012

Wednesday 8.29.12

D.
1.  Unstable Bench
work up to a 1RM

2.  DB Bench Press
1 x 15-20 reps - leave one or two in the tank.
1 x Max reps - go to failure.

 3.  OTMx12
Odd:  5 strict presses - don't overextend your midline.
Even: 1-3 Muscle ups - no big kips.  these should be done as strict as possible.

 4.  4 Rounds
6-12 Strict Bent Over Barbell Row - double underhand grip.  no torso movement.
8-12 Rehab Muscle Snatch

DP...
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51 comments:

  1. Derek MohamedAugust 28, 2012 at 11:23 AM

    Sectionals 2010! Good times--- and the location of the best Ben Bergeron athletic performance I ever saw- a wall ball box jump c2b triplet that was a thing of beauty....

    ReplyDelete
  2. Bubba HagoodAugust 28, 2012 at 2:12 PM

    That performance was a thing of beauty - 3 rnds of 20/20/20 BJ,CTB,WB (no dropping the ball) Ben won the event in 7 something I believe- unbelievable.

    ReplyDelete
  3. TadpoleAugust 28, 2012 at 7:26 PM

    Is part 4 treated as supersets?

    ReplyDelete
  4. SchreinerAugust 29, 2012 at 4:39 AM

    1. 255, 185 on bar/70 in kb
    2. 1.5 pood each hand, 15/22
    3. 115 each press x 5, 2 strict muscle ups every timer
    4. 135# row, concentrated on form and squeezing at top, 45# hhms

    ReplyDelete
  5. UnknownAugust 29, 2012 at 5:31 AM

    1. 275# (225# on the bar, 50# in kb)

    2. 50# DB - 20/33

    3. 115# strict press x 5/3 x dead hang MU - should have gone heavier on the press.

    4. BOR - 135# x 12/155 x 12/175 x10/185 x 8
    HHMS - 45# x 12/65# x 10/75# x 8/75# x 8

    ReplyDelete
  6. Mike McDAugust 29, 2012 at 5:56 AM

    1. Unstable Bench: 205#+70kb
    2. DB Bench Press: 80#*15, 80#*16
    3. OTMx12
    Odd: 5 strict presses @115# only got 4 one round
    Even: 3 Muscle ups: tried to tone down kip but not quite strict
    4. 4 Rounds
    135*12, 8-12 Rehab Muscle Snatch

    ReplyDelete
  7. UnknownAugust 29, 2012 at 6:31 AM

    1. Unstable Bench: 195# + 70kb
    3. OTMx12
    odd: 115 (5 rounds of 5), 125 last round only got 4
    Even: Muscle Ups - 3 per round. My kip sucks, so I worked on it instead of strict.
    2. DB Bench: 75# x 15, 75#x9 (did these out of order)
    4. Thought this was 3 rounds: 135x8, 155x6, 155x12 (I need to push harder on these)

    ReplyDelete
  8. potsyAugust 29, 2012 at 7:39 AM

    Unstable bench - 205+70

    DB bench - 35,51 @ 40# (biggest I had access to)

    OTMx12
    Odd - strict press: 135x5x5, 115x1x5
    Even - 2 kipping MU

    4 rounds
    BOR - 135x10
    Rehab muscle snatch - 45x12

    ReplyDelete
  9. EugeneAugust 29, 2012 at 8:21 AM

    1. Unstable Bench: 95#+70kb (huge form issue)
    2. DB Bench: 14@40#s, 22@40#s
    3. Odd: 95#x4 rounds, 2@95# and 3@85#s for 5th round, last round at 85#
    Even: 2 MU/round (kipping)
    4. 5 rounds: 135#x8-10 BORs, 45#s Rehab Muscle Snatch

    ReplyDelete
  10. CappyAugust 29, 2012 at 8:37 AM

    UB: #216 (1.5 pood)
    DB: #55 15/ #55 21
    OTM: odd #75/even 3 bar muscle up
    BOR #95 for 8 reps
    Rehab Snatch: #45 for 12 reps

    ReplyDelete
  11. AnonymousAugust 29, 2012 at 9:35 AM

    Shoulder is destroyed. Starting to think it's actually injured and I can't just work through it... So taking today off vice tomorrow. Will hit this up then (I hope).

    ReplyDelete
  12. ShermanAugust 29, 2012 at 10:09 AM

    1. Unstable Bench: 160#+50#kb
    2. DB Bench: 17@45#s, 20@45#s
    3. Odd: 95#x4 rounds,
    Even: 2 MU/round
    4. 4 rounds: 75#x12, 45#s Rehab Muscle Snatch
    Super set and took :60 rest between rounds

    ReplyDelete
  13. UnknownAugust 29, 2012 at 11:32 AM

    GG practice bs hspu wod
    OTM press 5 x 70#, 5 x 70#, 4x 70#, 5 x 65#, 4 x 65#, even strict ctb consecutive pu, 8, 5, 4, 2, 2, 2. Missed the 3 rep of ctb in last 3 rounds by I millimeter. Ugh.

    ReplyDelete
  14. JonAugust 29, 2012 at 11:48 AM

    1-
    215+70kb

    2-
    20 @ 50lb
    27@ 50lb

    3-
    press @ 135 5-5-5-5-5-5
    kipping mu 3-3-2-2-2-2

    4-
    bor @ 115
    ms @ 45

    ReplyDelete
  15. Derek MohamedAugust 29, 2012 at 12:52 PM

    1. Just did regular bp- worked up to 275 and stopped there bc back was tweaky
    2. No dbs, did 185x17,17 no spotter may have had 1-2 more
    3. 135press,2 mu not strict but smaller kip than usual. Dropped to 115 last set of press
    4. Check

    ReplyDelete
  16. UnknownAugust 29, 2012 at 1:04 PM

    1.) 135 + 2 70#KB
    2.) 70#kb x 15/13
    3.) 95# Press x 5 across
    MUs 3/3/2/3/3/1
    4.) Row 1 x 145/8 then 3 x 165/6

    ReplyDelete
  17. davidcurran234August 29, 2012 at 1:11 PM

    Unstable bench: 130+50
    DB bench: 20/23, @45#
    Emom 12: 85# across/ 3 MU (limited kip)
    BOR: 4 x 8 (135#), 4 x8 (45#)

    ReplyDelete
  18. RyanAugust 29, 2012 at 1:37 PM

    Unstable bench stopped at 135+70 since no spotter. Not happy with that since a lot more last week but was a little shaky today with this one.

    DB bench 20/20 @ 40

    EMOM 95 across / 2 MU

    Row/ms 95/45 4 x 12reps each in superset

    ReplyDelete
  19. JennSAugust 29, 2012 at 1:45 PM

    Unstable Bench: 75+30 (15#each side)
    DB Bench: 20's x 20, 25's x 22
    Press/strict c2b: 60x5, 60x4, 60x5, 60x3, 55x5, 55x5
    C2B 3, 2, 2, 2, 2, 2
    No time for rows/snatch

    ReplyDelete
  20. AQAugust 29, 2012 at 1:55 PM

    Unstable bench - Up to 125#, failed 135
    DB bench - 35# DBs x 18, 35# DBs x 20
    WOD: 65# shoulder press and 2 strict MUs alternating minutes
    Rows 65# 4 x 12
    Snatch 33# 4 x 12

    ReplyDelete
  21. Joe KoniecznyAugust 29, 2012 at 2:04 PM

    1. 185 + 70kb
    2. 185 - 15/17 (no heavy DBs
    3. 115 press, 3 mus w/ kip
    4. 135x12, unweighted bar x 12

    ReplyDelete
  22. Bubba HagoodAugust 29, 2012 at 2:35 PM

    m/49/5'8"/165

    1. Unstable Bench: 165+70# KB Pr, just barely failed 175+70
    2. WOD OTM x12: 5x135# strict press/ 3 strict MUs had to break the last set of presses but got em in
    3. Dumbell Bench: 15x60# dumbells, 16x60# disappointed but arms smoked from WOD
    4. BOR/HHS supersets, 10x135/12x45

    great to get after this at CFNE with the nooners!

    ReplyDelete
  23. MattAugust 29, 2012 at 3:20 PM

    1. Unstable bench - 67kg + 32kg kbs. Pr by 2kg
    2. Db bench press - 18@22.5kg 27 @ 25kg
    3. Odds 50kg strict press - last two sets were broken up but completed within minute
    Evens - 3 strict muscleups using false grip. 2 on last round
    4. Row - 10@60 10@70 8@70 10@70
    Muscle snatch - 10@20kg across. 1 set 12 @20kg

    Weight improving now at 81.5kg. Started at 78kg.

    ReplyDelete
  24. UnknownAugust 29, 2012 at 3:59 PM

    1. Unstable bench - 305#, 235 + 70# KB
    2 DB Bench:
    Set 1: 75# DB x 15
    Set 2: 75# DB x14
    3. OTM
    all strict presses at 115x5
    all strict muscle ups x3 (only got 2 last two rounds)
    4. Bent over row: 135x10, 45x10 for all sets

    ReplyDelete
  25. CFBYGerryAugust 29, 2012 at 4:40 PM

    1. Unstable Bench- 185+106
    2. DB Bench- 53# 20/27
    3. 115# x 6, 3 x 6
    4. 135# 10x4, 45# 10x4

    ReplyDelete
  26. Cheryl NassoAugust 29, 2012 at 5:15 PM

    1.100#+24kg kb weight= 153 # PR!only 5# but I'll take it!
    2. DB bench press 1 set of 20@ 30# too light I overestimated. 1 set of 26 @ 35#. did an extra set at 40# for 16 reps ... Should hAve done 40s too start
    3. Stayed comfortably heavy @ 75#... Worked on squeezing my butt! Should have done 80-85#
    1 strict muscle up per round
    4. Bent over rows @ 95# x 12 reps
    Muscle snatch @ 35# x 12 reps
    I was feeling really good today .. My knee is still funky but thanks for the advice guys ... My mobility session yesterday gave me an idea of where it's coming from!

    ReplyDelete
  27. PatSAugust 29, 2012 at 5:21 PM

    Wobbly bench 185+70
    DB bench 55# 18, 21
    OTM WOD 115 press, 2 bar muscle ups that were NOT strict
    BO row 135x10x2, 155x8x2 and rehab snatch 45x8x4

    ReplyDelete
  28. UnknownAugust 29, 2012 at 5:56 PM

    UNst Bench 155+70, failed at 160+70
    DB Bench #60 15,15

    OTM Wod Press 3x135,3x125 ,
    6x 3 strict MU's

    BOR 115 x10, Rehad #45x12x4

    ReplyDelete
  29. UnknownAugust 29, 2012 at 6:01 PM

    1.255#=195#+60# *Up 40# from last wk, but still could have gone a little heavier if not for the shoulder discomfort. Didn't want to push it, but the 40# jump shows its getting much better.
    2.DB Bench-60#x15,26
    3.OTMx12:
    6x5@115#
    2 fat bar mu(1st MUs ever of any kind. fat bar was only thing available to try them on),1 fb mu, failed mu, switched to 3 strict fb pu for remaining sets
    4.BOR-115#x12,125#x12,135#x12,185#x6
    RMS-45#x12,12,12,9
    *Bonus-Threw in 2x12 blue band pull-aparts

    ReplyDelete
  30. Chris NeebAugust 29, 2012 at 6:22 PM

    Unstable Bench 155 + 70

    DB Bench #50 17, 24

    OTM x12. 4x#115 2x#125 Mu's not strict 3, 2, 2, 2, 2,2

    Superset. 4x8 @145, 4x10 @45

    Bullet Proof Shoulders

    ReplyDelete
  31. Dan CampAugust 29, 2012 at 6:27 PM

    Unstable Bench: 185 + 70
    WOD: 125# & 3 MUs (small kip)
    DB Bench: 60# x 15 & 60# x 20
    BOR: 115x6x1; 115x8x3
    MS: 45x12x4

    ReplyDelete
  32. sarah leeAugust 29, 2012 at 7:33 PM

    70 plus 30. 5 pound pr!
    30 pound DB. 16,17.
    55x 5 across. Started with 65 but had torso movement.
    Assisted mu
    Done. Can't remember reps/weight. Book is at gym.

    Enjoy your rest day!

    ReplyDelete
  33. Shawn McQueenAugust 29, 2012 at 8:08 PM

    1. Unstable bench press 1 rep max

    245lb (175+70lb in KBs)

    2. DB bench press
    1x15 at 50lb
    1x failure at 50lb=21 reps

    3. 12 min EMOTM
    Even: 3 muscle ups
    Odd: 5 press, 115lb

    4. 4 rounds:
    A)8 strict bent over row, 165lb
    B)8 muscle snatch, 55lb

    ReplyDelete
  34. Britt ArbanasAugust 29, 2012 at 10:05 PM

    1. 95+15= 110#(with hanging dbs, why didnt i think of this before??)
    2. 20 @25# / 20@25# (too light)
    3. Done with 65# & strict C2B
    4. 65#/75#/75# and 45# HHMS (nothing lighter)

    ReplyDelete
  35. QuinnAugust 29, 2012 at 10:38 PM

    1. 135# + 2 53# KB = 241#
    2. 20 @ 45#, 25 @ 55#
    3. 115#x5/3MU for all sets.
    4. 4rds - 135#x12 bent over row, 45#x12 rehab muscle snatch.

    ReplyDelete
  36. JuliusAugust 30, 2012 at 2:22 AM

    1. 210# total with 2x53# KBs (1.5p)
    2. 15 reps @ 2x 55# DB + 13 reps on final set
    3. 95# MUs (with a little kip): 3,3,3,2,2
    4. 135# x 9-12 reps + 45#x12 rehab muscle snatch

    ReplyDelete
  37. UnknownAugust 30, 2012 at 6:07 AM

    1)160+53#kb=266 fx2 @ 276
    2) 70# db 15/20
    3)125 press/ strict muscle up 1/f/1/f/1/f

    ReplyDelete
  38. mcgrailAugust 30, 2012 at 6:13 AM

    1. Unstable Bench- 115+106
    2. DB Bench- 50# 18/24
    3. 115# x 6, 3 x 6
    4. 115# 12x4, 45# 12x4

    ReplyDelete
  39. CodyAugust 30, 2012 at 7:10 AM

    1. Unstable Bench: 170#
    2. DB Bench: 45# DB 18/20
    3. OTM: 115#, 105#, 100#, Modified Muscle Ups(These were hard for me today and caused my presses to suffer as the clock went on)
    4. 4Rds: BOBR 135# 12x, HHMS 45# 8x

    M/27/5'4"/137#

    ReplyDelete
  40. Mark LeeAugust 30, 2012 at 9:33 AM

    1.Missed 265, previous pr was 255 Using 185 and 35lb kbs
    2. Used 50lb DB's x 15 Then 65lb Db's x 21
    3. 115 across and 3 with toned down kip across
    4. 135 and 45 x 12 across

    ReplyDelete
  41. Get Fit!!! with JasonAugust 30, 2012 at 9:55 AM

    1.Failed twice on 235+35kb's=305
    finished with 295 total
    last week i got 305

    2.DB Bench 75# 15/17reps
    3.OTM 115#SP 3Strict MU
    4. 115,135,155 x8

    ReplyDelete
  42. DBellAugust 30, 2012 at 10:27 AM

    1. Unstable Bench: 155#+70#
    2. DB Bench: 20@45#, 25@45#
    3. Odd: 115#x4, 95#x2
    Even: 3 Kipping MU/round
    4. 5 rounds: 135#x10 BORs, 45# RMS

    ReplyDelete
  43. DominicAugust 30, 2012 at 5:25 PM

    1. 311 Unstable Bench
    2. 20 & 32 53lb kbs
    3. 5x 155 Press 2 Muscle ups 6rnds
    4. Death by Medball(20) toes to bar & hanstand Pushups 6 full rnds & 4 MBT2B
    5. Check

    Muscle ups definetly a goat!

    ReplyDelete
  44. DominicAugust 30, 2012 at 5:27 PM

    Forgot to post 135 for rows 4x12

    Full, fun day :-)

    ReplyDelete
  45. JRAugust 30, 2012 at 6:19 PM

    265# pr 215+50 kb
    15@65# db then 19
    135# strict press 2 kipping muscle ups across
    135# rows. 45# muscle rehab snatches
    46 m 5' 10" 197

    ReplyDelete
  46. Dr.HewittAugust 30, 2012 at 7:03 PM

    1. Unstable bench 255- 185+70# of kbs
    2. 55# db'sx20 reps, 65# db's x17
    3. 115#x5 reps all 6 rds, strict mu's 3/3/2/2/2/1
    4. Done

    ReplyDelete
  47. TadpoleSeptember 1, 2012 at 12:08 AM

    1. UB: 155+70 +10# PR
    2. Used 1.5 pd kb. 15/19
    3. 115# x 6 rds. 3 kipping pull ups x 6 rds. My strict MUs still need a lot of work.
    4. BB BOR 2x8, 2x6 155#, Muscle Snatch x10 across 45#

    ReplyDelete
  48. AnonymousSeptember 30, 2012 at 6:36 AM

    1) UBP - 215#
    *Think I could've made 225#, but didnt have a spotter.

    2) DBBP @ 50# x 20/25reps
    *Definitely could have gone heavier, but we only have 50# DB's.

    3) PP @ 105# x5 (all 6 rounds), MU x3 (all 6 rounds)
    *Didn't go strict on MU's because it hurts my elbow so I did reps without a false grip instead.

    4) BOR @ 145# x12/12/10/10, RMS @ 45# x12 (all 4 rounds).

    ReplyDelete
  49. DannyBostwickMarch 21, 2013 at 8:21 AM

    Ate a pretty gnarly lunch that day that i wasn't proud of, so I started with some extra rowing. 5x500m fastest was 1:41, slowest was 1:49

    1. 285 PR
    2. Used 53#KB, no DB at our disposal. 16 reps, 2nd set 22.
    3. Presses were at 105, muscle ups were as strict as possible, but as fatigue kicked in, the kipping progressively got more and more.

    ReplyDelete
  50. Kyle McDMay 14, 2013 at 12:40 PM

    165+40's= 245x1, 70-15, 12 3. 115# 4.

    1. 165#+40# DB's with Green bands (245 total)
    2. 70# 15, 12
    3. 115#, 3 big kips
    4. 95#, 115#, 125#, 125#x12
    5. Super Set: 45#x12 Rehab+ red band pull aparts x 12

    ReplyDelete

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