Tuesday, September 4, 2012

Wednesday 9.5.12


1.  Bench Press
work up to a 3 RM

2.  8 RFT:
8 Wall Balls, 20/14
8 Burpee Box Jumps, 20"

48 comments:

  1. I don't know who that dude is in the top picture but damn he is good looking...

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    1. 1. Started to work up to it but b/w the wonky shoulder and my triceps feeling like they've been beaten with bricks, I stopped. Wasn't going to get anything out of it. Need a day off for sure.
      2. 8:33 Rx

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  2. 1. 97.5kg PR
    2. 8.23 with10kg ball

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  3. 275, 300x2
    11:25 scaled up 30#ball, 30in box ( not recommended. I was feeling like a wus for skipping part 2 yesterday so I figured I deserved some extra punishment)

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    1. Dude that WOD was horrid enough as is... You are now officially insane.

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  4. 3rm bench: 165 x 3, 185 x 1 (need plenty of work with this)
    Metcon: 8:03 (Rx)

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  5. Bench - 155x3
    Workout - 10:06 Rx

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  6. 1) 210 x 3

    2) 8:17 Rx

    3) worked on snatches
    5x2 overhead squat, 5x3 snatch balance, 5x3 squat snatch

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  7. 1. 295 x 3
    2. 10:02 with 24in. box and up and over burpee box jumps, wasn't sure what the standards were

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  8. 1. 210# - hurt my shoulder a bit :-/
    2. 10:30

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  9. 1. stopped at 145...no spotter, 3rd one was sticky and my shoulder is still not right (going to doc today)
    2. not sure if i was 7:49 or 8:49 (i started on an already running clock! i couldn't remember if i started at 20 or 21 on the clock lol all sets unbroken, minimal transition, games standards on top of box)

    I am actually really happy to be going to the doctor today, hoping for some relief...between my left knee and now my right shoulder ...i am not a happy camper!

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  10. 1. 3RM #135
    2.10:02- #20 ball 9' line

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  11. F/37/127/5'5

    1. 3RM #135 got 2 at 140#, but missed third

    2. 9:56 rx with Games standard at top of box - two of my least favorite movements

    Ben, wanted to say thanks for making this blog available to all of us. I started following one month ago and have gone from a 1RM bench of 120# to hitting 2 reps at 140# today. Really seeing some results! I've gained around 4 lbs and I'm feeling stronger...aka getting HA-UGE! ;) Thanks so much! You have a large crew following here in Tulsa, OK!

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  12. Snatch work then

    1) 115
    Prob could've got 120 or 125 but no spotter and scared of getting stuck on very very sore prego boobs

    2) 17:30
    20#, 10' for 1st 2 rds then realized why 14# was rx'd so dropped to 14#, 10' for remaining miserable 6 rds.

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  13. 215 for 3. Bad shoulder, and bad bencher as a whole. Part 2: 9:57. Went over the box on the burpees

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  14. Bench 90x3
    Screwball: 15:52. No medballs at the school gym, so I did goblet style DB thrusters with a 25# DB.

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  15. Bench 265×2
    WOD
    8 RFT
    4 kipping HSPUs (nursing injury)
    8 burpee box jumps
    11:49

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  16. 1.255x3(easy), 275x2. Shoulder still not 100%, but BPS has really helped. Felt slight pain/discomfort on last 2 heavy sets, but its getting better.
    2.10:04 Rx'ed
    3.BPS-feel like I need it

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  17. BP 265x3 275x2
    8 of 8 in 8 something
    all lifts feel very strong with exception of bench I feel as if I hit a wall in that particular lift. Recommendations?

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  18. Bench 245 # x 3
    Burpee over box and WB 10:26

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  19. 3 Rm BP: 2x225 argh, 3x205

    modified wod 24" box and subbed 6 HSPU instead of wall balls" 10:05

    finished with 3x12 hang snatch thingies with the bar

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  20. 1. 85 pounds. Below my 3 rep max pr but I'm not surprised. So sore and tired.

    2. 13:07. Rx 10 ft target. I'm assuming that was for girls also.

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  21. 1.Mobility 15 min
    2. 3RM 225x3 (PR) 235x1 (PR)
    3. WOD Rx 9:39 (but I used a 30# med ball bc it's a new toy and I couldn't resist)
    4. Tabata GHD sit ups (8 reps)
    5. Mobility 15 min

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  22. 1. Bp 225x3 235 x 1

    2. 12:49 used 24" box on 6 rounds 20" on 2

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  23. Wed

    Bench 3 rep max

    240lb

    8 rounds:
    8 Wall Balls, 20
    8 Burpee Box Jumps, 20"

    9:34

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  24. 95 bench press
    12:31 at 10 ft wall balls

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  25. 1. 305 x 3
    2. 9:14. Slow but steady. I need to work on being able to do burpees hopping to both feet from the plank position to be set for the box jump without wasting time.

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  26. 1. 265#
    2. 8:28 Rx

    Been following for awhile now and forgettiing to post. I'm loving the programming and the results

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  27. 195x2. Think I could get three but no spotter. Anyone have ideas for self-spotting the bench and still getting full rom?

    9:47. This was painful. Might have done 9 rounds. Pretty sure I missed marking one down so just re-did it to be double super sure.

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  28. 1. 235
    2. 9:13 -24inch box oops..

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  29. 1) BP - 195# x3, 205 x2
    2) Metcon as rx'd - 8:26

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  30. 1. 255, got 275 twice and couldn't get the third one.
    2. Metcon was skipped, my knee was really bothering me this day. I rowed a 2k instead to do something. Time wasn't recorded. Probably 8Mins or so, I remember i was definitely taking it easy on my knee. Felt a little pop on a WB. Luckily it turned out to be nothing.

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