Tuesday, March 22, 2011

Bench
5-5-5 Advanced and Beginner

Then 12 minutes for as many rounds as possible of the following
2 Split Jerk (75-85% of your one rep max)
4 Push Ups
6 Toes To Bar
8 Russian KB swings (heavy) 




3 x 8 Close Grip Bench Tempo (4-0-2-0)
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8 comments:

  1. TonyGenoMarch 22, 2011 at 10:23 AM

    8 Rounds +6 Toe-to-Bars 135/2Pood

    ReplyDelete
  2. JoelMarch 22, 2011 at 11:27 AM

    AMRAP: 7 rounds + 2 split jerks @ 73#/1 pood

    ReplyDelete
  3. BlakeMarch 22, 2011 at 6:41 PM

    9 Rounds 135/1.5 Pood, Time to increase weight to 2 pood

    ReplyDelete
  4. thomas wubbenMarch 22, 2011 at 7:03 PM

    bench 5-5-5 @ 165#

    AMRAP: 9rds @ 135/2pood...focused on a strong dip and quick drop. press outs did not count as reps.

    post: 75-75-85#

    ReplyDelete
  5. DocMarch 22, 2011 at 7:19 PM

    SWOD: Presses 5-5-5+ @ 70-80-90(9). Glad to see that improving. Hopefully I'll get 6 full cycles before I have to back off and reevaluate.

    Metcon - 8 rounds + 1 jerk @ 140#/3 pood. My heart rate is still above 100 45 minutes after the metcon. That kbell weight (106#) was rediculous.

    ReplyDelete
  6. John AndersonMarch 22, 2011 at 7:52 PM

    Metcon: 8 + 2 jerks @ 155#
    Kept weight low for better form, which definitely needs work. Time to bust out the camera again...

    ReplyDelete
  7. DrywallMarch 22, 2011 at 8:11 PM

    Monday's WOD: 6 rounds 30 sec rest between rounds
    3 power cleans 175#, 6 strick pull ups, 9 air squats
    5:55

    ReplyDelete
  8. kyle bMarch 24, 2011 at 8:19 PM

    kyle metcon 8 rounds 165lbs 2 pood, ttb good rounds 1-2 , 3-8 barley knees to elbow.

    ReplyDelete

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