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Bench Press / Bent-Over Row | WOD 6.13.16

Bench Press / Bent-Over Row Superset*

1A) Barbell Bench Press

3 x 5 Linear Progression

Start light enough to add weight throughout the cycle. 

3 x 12

12s again next week, so start light enough to add weight. 

1B) Barbell Bent-Over Row

3 x 5 Linear Progression

Start light enough to add weight throughout the cycle.

3 x 12 Linear Progression

In both cases, keep these light enough to perform strictly and with solid form. Don't let these turn into an ego exercise. Really think about the movement rather than the weight moved.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post loads to comments.


AMRAP 10 Minutes:
Wall Balls 20/10  14/9
20 Burpees

Post time and Rx to comments.

Leah M. and Mark C. crushing it. What was your favorite Crush Week workout? Which was the hardest?

Graduation WOD and BBQ for Coaches MeLo and KHarpz!

Beloved Coaches Melissa and Katie just became DOCTORS of Physical Therapy. This is a big deal! They want to celebrate by working out (of course) and then having a BBQ with all of you (of course). Come to their DPT Graduation Celebration WOD and BBQ on this Saturday, June 18th at 2pm. We'll do a fun relay-style team WOD and then fire up the ole grill. Please bring your own beer and a tasty dish to share. All are welcome!


For Time Team Relay-Style:
Run 550m
100 Double-Unders
50 Wall Balls
40 Toes-to-Bars
30 Push Ups
20 Calorie Row
Run 550m

Reader Comments (20)

Monday morning 6am

Bench @155# and rows at 115#
Both felt light which is exactly what was needed after this weekend.

Mystery WOD - 4r + 4

Wall balls 20, 20, 20, 11-9
Burpees blah

Fingers crossed for a little NFT work tomorrow

June 13, 2016 | Unregistered CommenterJames A

I totally missed the WOD when I read the blog this morning and thought we were doing the team relay thing. Whoops.

Bench with football bar, 80x12x3. I love bench but I hate 12s, so it averages out. :P
Ended up doing 68x5x3 on the rows. I tried 63x12 and that started to hurt my wrist at the end, so I think I'll stick to 5s but add considerably more weight next week.

In any case, I'm having surgery on the wrist in a little over a week, so I'm not really thinking about how this will all play out through the course of the cycle, since I will have to take a couple of weeks off and then reset after that.

WOD: I did one-armed DB thrusters at 20# and 20" box jumps, 4 rounds + thrusters + 1 box jump. I knew this was going to be easier in some ways (because box jumps are faster than burpees) and yet harder, because I basically made the workout ALL about explosive hip motion. Definitely underestimated how MUCH harder that would feel. I'm glad it's over!

June 13, 2016 | Unregistered CommenterStella

6am with NickDowell

Bench 175 x 5 x 3
Rows 125 x 5 x 3

Bench felt much heavier than I was expecting. Just a 5# jump next week. Rows were fine after getting used to the initial what the hell is this motion.

Wod 3 rounds + 10 wall balls
This was a cruel workout the day after crush week. Took it very easy. Even Dan L was hunched over for this. Didn't think he knew that position. James apparently wanted to show us all up.

Is the new programming cycle going to be posted soon?

June 13, 2016 | Unregistered CommenterSteve

6am with NickDowell

Bench 175 x 5 x 3
Rows 125 x 5 x 3

Setting up for the bench properly took a few sets, and the weight seemed heavier than it should have, but its nice to have this back in the program. I like pulling on bench days, so I'm curious about the rows.

Wod 3 rounds + 20 wall balls
This was not fun at all. Eventually I decided the wall balls were "rest" from the burpees, but when walls balls are rest, you know its a slog.

June 13, 2016 | Unregistered CommenterDan G.

7am with NickDowell

Bench - 95# x 12 x 3
Rows - 95# x 12 x 3
Been a while since I've benched so went conservative. Felt a little too conservative. Rows felt about right for the volume. Happy to be benching again this cycle.

Metcon - 3 rounds + 15 wallballs

June 13, 2016 | Unregistered CommenterBrendan B

8AM session

Knee definitely feels off and touchy, but no shooting pains. not going to squat just yet.

20 min mobility and general body warm up... inchworms, shoulder taps, lunge mobz, thoracic rotation, pvc passthroughs, hollow rocks

5ea Hip Airplane
10 freeform pikes
10 BTN press (22#, 33#, 45#)
8ea box hamstring curl

5 ring rock throughs with :03 hold at chest
4 strict ring dips + :10 hold after last rep
:15 false grip hold on high rings (moved between knuckles out/dead hang and knuckles in/active shoulders)

min 1: 15 slamball @ 15#
min 2: 10 TTB (unbroken except for 4th round)
min 3: 5 strict HSPU (first two rounds with 2 abmats unbroken, then down to 1 abmat... 3-2)

cash out: 4 sets of handstand walks. played with straight legs versus bent knee.

June 13, 2016 | Unregistered CommenterWhit H

Bench - 85 x 12 x 3
Rows - 75 x 12 x 3
Had no idea where to start. These all moved, but were heavy. If I go up, will probably be grabbing the single pounds.

WOD: 3 rounds + WB + 16 burpees. Didn't sandbag this, but definitely didn't push it. My legs have had enough.

June 13, 2016 | Unregistered CommenterKayleigh

want fish?

The first delivery of the BigCityFishShare on Saturday was amazing - striped bass! My favorite fish from last season! So easy to prepare, too.

You can join the fish CSA any time - just sign up by Wednesday at midnight on the BigCityFIshShare site, and you'll be on track for delivery on Saturday.

Hit me up if you have questions: mignyc at gmail dot com.

June 13, 2016 | Unregistered Commentermichele


Bench Press at 155# x 12 x 3
The first 8-9 reps felt good and the remaining started to get a tad grindy. I'll still shoot for 10# jump next week.

Row at 115# x 12 x 3
I can go higher here for sure. That wasn't much of a struggle at all. 10# jump next week. Maybe more.

This defeated me. I think I am more crushed from Crush Week than I thought I was. Finished three rounds and then hit 5 more Wall Ball shots.

James was like a metronome right next to me. Super impressive.

June 13, 2016 | Unregistered CommenterMattyChm

6am with most of the usual crew

Bench - 180x12x3 - last couple were rough. Not sure if I should try going up next week. I am feeling thoroughly crushed atm though.

Row - 115x12x3 - went light here, no problems.

Metcon - sandbagged this pretty hard. I had nothing in the tank from the first WB. 3 rounds + 13 burpees.

June 13, 2016 | Unregistered CommenterDan L

Is "current programming cycle" going to be updated? Currently it has last cycle (with the dates for crush week being wrong). I really love that page so I hope it's not going away!

June 13, 2016 | Unregistered CommenterChris

Week 5 of the Catalyst "8 Week Rough" cycle. Worked up to an 81kg snatch and a 110kg clean and jerk. Then did waves up to 95%. Then was supposed to FSQ 90% for 3 doubles. Today was rough. Nuff said.

Programming cycle and its page will be up soon!

June 13, 2016 | Unregistered CommenterFox

10:00 Easy Row outside. Just over 2000m

Bench Press 115x12x3
BO BB Row 115x12x3

Instead of wallball and burpees, I played SPIKEBALL! with coach Harpsalot for about 40 minutes. :)

June 13, 2016 | Registered CommenterDavid Osorio

Missed noon class, but caught McDowell in time to join him for this:

2 sets of each of the following:
- 5 ea Single arm press -- 20#, 25# (hard for left arm, easy for right arm)
- 100' Suitcase carry ea arm -- 24kg
- 100' Single arm sled drag -- ??
- 200' Sled pull -- big sled +145#, +155#

1 x 270m Sandbag Carry

Then, today's strength work:
- Bench Press 75 x 12 x 3
- Bent Over Row 70 x 12 x 2, 75 x 12 x 1

Wish I did the 10 min AMRAP, I decided I didn't have time o squeeze it in before my next appointment without being beet red, ravenous and frazzled.

June 13, 2016 | Unregistered CommenterLauren

Today felt like the 8th (6th) day of crush week. Thanks Fox!

Bench: 3 x 5 x 12 x 135#
Bent Over Rows: 3 x 5 x 12 x 75#

WOD: Felt dead, defeated, and fatigued from the get go. 2 sets plus 10 at Rx.

6:30 with noah/ro
kinda weird going in the afternoon. theres just something special about that early morning struggle.

benchpress 95x3x5 and bent over rows 75x3x5

WoD @14/9
today ive been feeling this latent sickness creeping under my skin, its invasion imminent.. and prolly this wod only helped it get thismuchcloser. got 3 rounds and 16(?) wallballs. wrecked. and now for lots of sleep so i can maybe make it to ag tomorrow.

June 13, 2016 | Unregistered Commenterjonathan g

Glad to see I am not the only type A person who wants to know what the cycle has in store for us. Birds of a feather and all...

730 with DO
3x12 at 58 felt super light, maybe I should have gone heavier but it is early in cycle and I haven benched in months. This is about 50% of my 1rm
3x12 63

3 rounds plus 20 wall balls RX
My lungs still are burning a bit.

June 13, 2016 | Unregistered CommenterMelody

Snatch 10min EMOM
UP to 264#

Back Squat

Snatch pulls:

*3:30 improvement from 2 months ago. Ill take it.

June 13, 2016 | Unregistered CommenterJakeL


Bench press: 90x5x3.
Super set with rows: 63x5x3- these were too light.

WOD: 3 rounds+ 20 WB+ 10 burpees.
My left knee was acting up again with sharp pains in the 3rd round so i weirdly started biasing my right leg on the squat portion. Not good.

June 13, 2016 | Unregistered CommenterJenny M

Weightlifting Club

Can't get shoes on because I hurt my toe, so was somewhat limited in what I could do today. Frankie didn't want to mess with my snatch (his words) so I spent the first part of class practicing positions- 10 x 10 seconds hold at the start position, 10 x 10 second hold at knee, all at 63#. Hip flexors were/ are screaming.

Snatch lift-off
2 x 5 @ 73#
2 x 3 @ 83#
3 x 2 @ 108#

63 x 3, 83 x 3, 103 x 2, 113 x 2, 123 x 2, 113 x 2, 83 x 3 x 2

Must remember to jump then shrug. When I did this, elbows were much faster. Felt great!!

High Bar Back Squat
45 x 10, 95 x 5, 135 x 5, 185 x 3, 155 x 5, 165 x 5 x 5

Took a bit to figure out what weight was right for this. It was supposed to be 80% x 5 x 7 but I have no idea what my high bar 1RM is. Plus I was barefoot which didn't help matters at al!! 165# felt ok. Hip flexors need some love though, think I'm actually going to try to work on high bar for this cycle.

Snatch pull.
2 x 5 @ 73#
2 x 3 @ 83#
3 x 2 @ 108#

June 13, 2016 | Unregistered CommenterCharlie

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