Tuesday, September 18, 2012

Wednesday 9.19.12


1.  Bench Press
A.  work up to a 3RM
B.  work up to a 10RM

2.  OTM x 16
ODD: 3-6 reps of Elevated HSPU - Ninjas use parallettes, Beasts use plates
EVEN: 3-8 reps of C2B
If you need to work on strength do the HSPU and C2B strict.  If you need to work on skill/coordination do the HSPU and C2B as kipping.  This is a goat session - better to get less reps and work on a weakness.

3.  Giant Set x 3
A.  Strict Bent Over Rows, 6-8 reps
B.  Banded Triceps Push downs, 15-20 reps
B.  Band Pull aparts
No rest between movements, rest as needed between sets.

Bench Press Technique - Set up and Execution.
On the negative (lowering the bar) try to break the bar by externally rotating the shoulders.
On the concentric (lifting the bar) try to spread the bar by pulling it apart.  

46 comments:

  1. 1. 255x3, 225x7
    2. Parallelets + 2 abmats (~6") x 4 reps, 8 c2b pull ups
    3. 135 x 8 bor, 20 green band, 15 pull apart (red band)

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  2. 1. 3RM - 245#
    10RM - 225#

    2. Elevated HSPU on paralettes, two 45# plates & abmat for the noggin'.
    6/6/6/5/6/6/6/6
    C2B - 8/8/8/8/8/8/8/8. Finally got the butterfly C2B.

    3.A. 135#X8, 155#X8, 155#X8
    B. 20/20/20
    C. 20/20/20

    M/35/180#/5'10"

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  3. 1. No benching still (shoulder)
    2. HSPU x 4 and C2B PU x 8 each round. Used paralettes and one abmat and kipped on the HSPU.
    3. 185#, red med band, gray thin band

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  4. hey ben, quick question. in your crossfit journal article you say september and october are "get big, get strong" months, however on the website you have those months as being august and september. i was just wondering which method would you suggest?

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  5. Matthew - The Games were almost 2 weeks earlier this year than they were previously so we moved everything up a bit.
    Hope this helps.

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  6. 1a. 2 x 100#
    1b. 6 x 90#
    2. OTM x 16: 5 strict ctbs/ deficit kipping hspu 45#+ (2) 10# plates w ab mat between: 3 to 4 reps per set
    3. giant set- 85#, red band, red band

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  7. 1. Bench 3RM: 165#
    Bench 10RM: 145# (9 reps)
    2. 3 strict C2B / 3 kipping HSPU
    3. 155#

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  8. 1-
    3rm
    275 (got 300 twice)
    10rm
    205
    2-
    sixes across the board
    used on 45Elb bumper and abmat for hspu (kipped on both)
    3-
    185,green band(20), purple thera band for pull aparts(20)

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  9. This comment has been removed by the author.

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  10. 1. Bench Press - warmup:500mRow+95x10,135x10, 185x3
    A.3RM - 275x3
    B.10RM - 235x10(too easy), 245x10(a little challenging at the end)

    2. OTM x 16
    ODD: 5,3+1,3,3,3,2+1,2+1,1
    (Strict;hands on 45s;head to floor, no abmat)
    EVEN: 8,8,5,5,5,5,5,6
    (Kipping)

    3. GIANT Set x 3
    A. Strict BOR: 185x8x3
    (double-underhand grip)
    B.Banded TPD: 20x3
    (Blue Iron Woody Band)
    C.Band PA: 17,12x2
    (Green RF band (65#)

    4.Side-lying ext. rotation: 2x15w/5#plate

    M/26/209#/6'0

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  11. Bench
    3RM = 235 x 3; 255 x 1.5
    10RM 200 (only managed 6)

    HSPU 3 8 8 8 8 8 8 8 (not rx)
    C2B kip 6 6 6 6 8 8 8 8 Rx

    SuperSet
    Rows 135, 165 x 8; 185 x 6
    Double Green on Pulldowns
    Red on Pull aparts

    Looking forward to rest day tomorrow!

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  12. 1. 3rm 185, 10rm 155
    2. Paralette hspu x6, c2b x 8
    3.115,135,115
    Failed on the 6th hspu on the last 2 min


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  13. 1:a290 b235
    2:PUs6,6,6,6,6,6,6,6. HSPU 4,5,6,6,6,5.5,4
    3:a 115 cause my lower back was really sore
    b med band
    c small band

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  14. M/49/5'8"/165

    1. Bench 3RM 225 Pr, 10 Rm 175 (had more)

    2. 6 kipping HSPU on 35's, 8 buterfly CTB all unbroken - totally happy to get these two moements under my belt

    3. BOR 3x6x185, 3x15xred band for tri, 2x12xred band for pull aparts

    4. 3x25 GHD on the 2 minutes

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  15. Bench:
    255x3, 225x9

    OTMx20:
    3 strict HSPU on 45# plates
    8 butterfly C2B. Butterfly needs work

    Giant set x 3:
    BOR - 185x6
    Tri pushdowns - black band x 20
    Pull aparts - double red band x 12

    ReplyDelete
  16. 1. Bench 3 RM @ 235, 10RM @ 185 (pussied out had way more)
    2. OTM 3 elevated HSPU w/ 2 plates to the floor, and 3 strict chest to bar with a pause at the top
    3. WOD 12-9-6 155# pc/HSPU 12-9-6 ft squat/T2B- 6:13

    will do Giant set later

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  17. 1. 3RM- 135 ugh
    2. 10 @115
    3. HSPUs (Abmat on 25 plate) 3-3-3-1-1-1-3-2
    Strict C2B 5 across
    4. Rows #115
    20 tri pull downs blue band
    Pull aparts

    Tabata row for funzies (and I'm heavy as ** so fat boy row) -65 cal

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  18. Bench 275x3, f at 300; 235x10
    5 strict c2b, 5 Kipping Hspu
    Giant set check
    Tabata handstand holds cash out

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  19. 1)a)210 lbs
    b)155lbs, 185lbs(8 reps, too big of a jump)

    2) kipping hspu-6, kipping c2b-8

    3) check

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  20. Giant superset: 85# BOR, blue band pull downs, red band pull aparts, all x 8

    3RM bench: 90#
    10RM bench: 75#

    3 x Strict HSPU to 1 abmat and 5# plate, 5X kipping C2B

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  21. 3RM bench press 255
    10RM bench press 225

    ReplyDelete
  22. 1.a.245
    b. 200
    2. 3 strict hspu with 2 45#to plates, 5 strict c2b
    3. 135# x 8, green band x 15, green band x 815 every round

    ReplyDelete
  23. Day behind since getting back from San Diego
    2 muscle ups otm x 10 min
    Randy 4:40
    Burpee/row. 1:46., 1:50, 1:48.
    Sore from heavy squats

    ReplyDelete
  24. 3 RM Bench
    225#

    10 RM
    200 X 7
    195 x 6

    Mash up
    3 HSPU on Parallettes
    6 strict C2B

    ReplyDelete
  25. 90 x 3
    75 x 10

    Assisted hspu- 3
    Strict chest 2 bar- 2

    Bent over row- 75
    Red band pull downs and pull aparts

    ReplyDelete
  26. Bench - 3RM 275# - 10 RM 245# for only 9

    OTM 16
    HSPU strict with 45's head to floor
    First 2 sets 4 the rest 3
    C2B sets of 6 kipping

    Giant set check - 185 for row

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  27. 1. 3RM- 145 155(2-PR)
    2. 10 RM -135(f @7) 125 (10 Reps)
    3. OTMx20 min (i should have done more reps)
    K- HSPU on Parallettes with 1-45# plate and 1 ab mat
    K -C2B x 5 reps (worked on butterfly and overhand grip- c2b suck for me so this was good skill)
    *kept intensity factor low and worked on skill for both of these
    4. a. Bent Over Rows x8 reps @95#-time to move up, these were perfect form, no struggle at all, super STRICT
    b. 2- blue bands x 20 reps
    c. 1 red band doubled x 20 reps - these are getting easier! when i first started i was on a single red with only 12 reps!


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  28. Bench
    3RM = 105
    10RM = 90

    HSPU 4 4 3 3 3 3 3 3 (used 2 ab mats (did negs for all the 3s)
    C2B strict 8 8 8 8 8 6 7 7 RX

    SuperSet
    Rows 75 x 3
    Red Band on Pulldowns and pull aparts

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  29. Bench 3RM- 295
    Bench 10RM- 245

    HSPU/C2B mash up

    HSPU on a pair of hitemps each
    4,4,3,4,4,4,4,4
    Switched to kipping on the last 4 to work on technique. I wish I kipped the whole time bc my technique improved a ton.
    C2B- 8's all kipping

    Skipped BOR but did the rest

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  30. Bench press 3 rep max
    245# (got 2/3 on 250# old 1RM)

    Bench Press 10 rep max
    210#

    16 min EMOTM
    Even: 8 chest to bar Pullups
    Odd: 4" deficit handstand pushup on parallettes
    5-5-3-3-3-3-3-2

    3 supersets:
    A. 8 Strict barbell row 165#
    B. 20 Triceps band pull down
    C. 20 Band pull aparts

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  31. Bench 3RM- 215
    Bench 10RM- 165

    OTMX16
    HSPU on parallets with green band (3)
    C2B STRICT pull-uos (4)

    3 GIANT sets
    Strict BOR 115X6
    green band tricep push down (15)
    red band pull aparts (15)

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  32. 1. 275x3; 225x10
    2. Hspu x3; pullups x6 strict
    3. 155x8, 20,20

    ReplyDelete
  33. 1 295x3, 315x2
    225x14

    2. HSPU 45&35 bumper plate stacked
    8,8,8,8,7,7,7,7
    C2B Pullups 8x8

    3. 3x205, 3x12 green band, 3x10 blue band

    ReplyDelete
  34. 1.270x3
    2.225x10
    3. strict parallet hspux3 / strict c2bx4 (should of went 6)
    4a. 3x8@155
    b. cable machine 3x15@100#
    c. 3x15 purple

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  35. 1. #105/#88
    2. Done in middle of college gym, felt some stares on this one. Both kipping, numbers in book, book not here.
    3. #85/purple band/purple band.

    ReplyDelete
  36. 1. Bench 3rm: 170# 10rm: 145#
    2. OTMx16: HSPU w/ 25# and 10# plate mostly 6 reps each round. C2B were done strict and got 8 reps in there each round.
    3. Superset: 145# BOBR and red bands for the pull downs and pull aparts.

    M/28/5'4"/138#

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  37. Bench 3RM 215
    Bench 10RM 175, got 185x9

    OTM, HSPU and CTB
    Kipping HSPU, 45 lb plate used x6 all rounds
    Butterfly CTB, x8 all rounds

    3 sets:
    Bb row x6, 165 lbs
    band push down, x15
    band push aparts, x10-12

    ReplyDelete
  38. 1) BP - 205 x 3
    2) BP - 165 x 10
    3) OTM - Kipping HSPU on 25# plates (6/4/4/5/4/4/4/4), Strict C2B Pull Ups (7/5/5/5/4/4/5/5). Did all sets unbroken, when I came off the wall or bar I was done. Wasn't sure if that was the protocol or not.
    4) BOR 145#/155#/165# x 8, did dips instead of push downs x 3 x 15, band pull aparts.

    ReplyDelete
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  40. 1. 275 PR
    2. 225 PR
    3. 3 repselevated HSPU on 45 & 25# bumpers down to an abmat. Definitely some kipping going on, huge goat.
    Strict c2b. 5 reps
    4.Rows, 145 & 155 & done green band on pushdowns, red on PA.

    ReplyDelete
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  42. Hi coach Bergeron ,

    can you help me please ..lot of sorry to bother you
    I'm Anthony your big French Fan & Competitor wod team :)
    but I don't understand on Part 2 of the wod...


    ODD: 3-6 reps of Elevated HSPU - Ninjas use parallettes, Beasts use plates
    EVEN: 3-8 reps of C2B

    "ODD & EVEN"???????????
    what does that mean?? please !! :s

    Thanks for all coach


    ReplyDelete
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