Ring Dips (or Close DB Bench Press)
Performance
Stict Ring Dips (32X1):
4 x 6-12 Strict, 1 x Max Reps
No tempo this week but use a full range of motion and CONTROL. Keep these tight. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Kipping is allowed on the max rep set. Rest as needed between sets. The goal is to add total reps each week by increasing the reps on the sets across and/or the max set.
Fitness
Close Dumbbell Bench Press (32X1):
4 x 6-12, 1 x Max Reps
No tempo this week but use full range of motion and CONTRL. Stay tight and keep elbows in close to mimic the bottom of a dip. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. The goal is to go heavier than last week and/or add reps. If you’ve been hanging around 12 reps still, then definitely go heavier.
Post loads/work to comments.
Exposure 6 of 8
_____________________
5 Rounds for Time:
10 Pull-Ups
10 Burpees
10 Power Snatches 115/80
270m Run
Post time and Rx to comments.
Coach Ro and Allan E. either discussing Butterfly Pull-Ups or inventing the next big dance craze
Murph Day 2016: Sign Up Today!
“Murph”
For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
There is no charge for the workout, nor will it be deducted from your weekly class limit.
News and Notes from CFSBK Members
- Jenna J. just published a report for the Guttmacher Institute. Check it out!
- Chris M. recently started a health and nutrition podcast called The Daily Lipid that’s sure to be of interest to CFSBKers. Notes from each show can be found on his blog.
__________________
Yesterday’s Whiteboard: Snatch | Wall Balls, Row, Run
Move Better, Perform Better Training Think Tank
Getting People to Move More NY Times
6am Monday Morning
Dips 10-9-10-10. 18 max out. Still not sure how Matty hit 22
Huge relief not having to do the tempo.
WOD 21:07 @95#
Pullups all unbroken. Burpees slow and steady. Snatch 5-6 touch and go, then sets of 2 and singles. The runs felt more like shuffles today. Good workout. Quads are filling it from wall balls yesterday.
6am with the 6am-ers
Good Riddance Tempo Dips! Although apparently they served their purpose because my dips never felt so good.
12/12/12/12 and 22 (10 strict and then 12 kipping)
WOD Rx'd in 22:14
Pull Ups Unbroken although I needed an additional kip at one point in the last set.
Burpees weren't that bad.
Power Snatches were that bad. Bailed singles with minimal rest.
The runs were slow. If James called his pace a "shuffle" I will call my pace "standing still."
6am
Dips: 12-12-12-12-30 – best dips have ever felt for me. That's a PR for sure.
Metcon in 18:32 Rxd – PU unbroken, burpees medium-slow, snatches 2 rounds unbroken, then 2 rounds 7-3, last round 4-3-3, run slowish
6am
Dips 6-6-6-6. 10 max out. Tempo dips definitely served their purpose. I've never felt like I really "had" ring dips. Only had 1 or 2 and they often hurt my shoulder if I tried to accumulate any reasonable number of them. This cycle definitely helped me acquire a skill.
WOD 2.5 rounds in about 12 minutes before I hit my personal time cap (run home so wife could hit up a 7am yoga class)
Pullups various from 1s to 4s, though stayed on the bar for all of the first 10. burpess steady, snatches mostly singles with a couple triples mixed in. Was hoping to have more pop for the snatches. Have to admit – didn't mind getting capped out of this!
Make up post from yesterday:
Worked up to 135 on the touch and go triples. Stayed there for the last 4 rounds working on form. Wod in 8:34. First round unbroken, row in 2 minutes, 2nd round 20/11/10/9 with really short rests. Ran like someone was chasing me since I knew Steve would be.
6am with the crew and Nick
Dips: Yes, no tempo! 12/12/12/8; then 13 for the max out. I tweaked my shoulder the other day during handstand practice and felt it flaring up during the end of the dips. Blurgh
WOD: Rx'd in 20:53. Pullups unbroken, burpees okay, but the power snatches fell apart. I felt exhausted and wound up chipping away at them in small sets. I think I left everything on the assault bike yesterday.
6 am:
Dips: 4-4-4-4-3
Somehow dips for me were worse this week without the tempo. Thinking that might be from Saturday's rope climbs and pushups but not sure. I tried a few close bench press with the 40# dumbbells and they were really hard so I may switch it up next week and do a few sets of those.
WOD in 20:51 I think with 53# for the snatches. I wish I had gone heavier with the snatches but I actually don't remember the last time I did power snatches in a workout. When I was warming up 63# felt really heavy and uncoordinated but I did a few at that weight after finishing and they felt good so–next time! Pullups were 10/10/7-3/7-3/5-5
After did 3×8 barbell rows with 63# and 3×8 behind the neck press seated on the floor with 38#.
You know what else happens at Murph?
Herondale (our meat CSA partner) sponsors the meat for the BBQ! If you've been wanting to taste their excellent product, here's your chance!
Not sure how the blog got wind of what I was up to at work, but thanks for the shout out. (But, not my first published work)
7am with NickDowell
Real tale of two workouts for me this morning.
Dips – 10 / 10 / 10 / 10 + 10 on rep out
Holy shit did those tempos help me improve my dip skills. Those first 4 sets flew and felt great. Budgeted my time poorly and forgot how to kip these on the rep out, but happy to get 10 across
Metcon @ 85# in ??:??
I basically gave up the second I started the first run. Finished all five rounds, but walked a bunch, contemplated why I was doing it a bunch, tried to calm myself down a bunch. Pretty much hated my way through every second of this. Probably should have been given a time out. Dips tho.
Monday Monday.
1000 m row
3rnft:
5 d/u's
5 banded pullups
5 pushups
5 squats
5 hollow rocks
hamstring and abductor work.
With Nick:
floor work- focusing on landing quietly. baby wheels, spiderman crawl and some terrible kicks.
Back squats:
5×45#
5×95#
3×125#
3x5x145# (pr) these felt really good. mixed in one legged bridges in between sets
Deadlifts:
5×125#
3×145#
5×180#
really focused on setting myself correctly- so much better.
Metcon on 19:30
3 rounds:
25 wallballs 14# to 10'
20 kb swings 24kg
15 push press 95#
10 banded pullups
5 ghd situps.
Did anyone see my forearms? I left them on the floor during this.
1000m row to cash out.
Close DB Bench – No tempo = add five pounds. 40# DBs staying consistent at 8 reps for all 4 sets (ran out of time for a rep out).
WOD: 23:52. Rx weight, but scaled volume of the pull-ups to 7 instead of 10. This one was rough. Took me a few rounds to remember how to kip. Snatches were tougher than I thought they would be (most rounds were 3-2-2-1-1-1).
Allan and Ro gettin' down definitely.
7 am with McDowell and Nick
Went to the matador for dips 5×5.
Brendan I"m with you! I cannot remember a time in recent history that I felt so awful and negative while doing a WOD. I halved the pulls ups and went 5/4-1/3-2 then 3-1-1 the last two. Burpees were. Snatches never unbroken and rests were too long between considering I had 42 lbs. I told myself 1/2 way through the first round run that I didn't think I'd finish. Offered myself the opportunity to go to 130 meter runs, but didn't. Suggested to myself that I just do three rounds but then just kept going and hating till I did 5 in just under 25 minutes. Time caps are imaginary only. My cash out was laying down on the mat with my sweatshirt under my head for 5 mins – a first and thus a PR for me.
Brendan can I just say that your pullups looked really good? Like, I'd kill for that kip. Seriously.
Solo lifting:
HBBSQ paused 150x3x4. Not bad at all.
Bench 105x5x3. Unfortunately although 95 went just fine with the regular barbell last week, 105 felt uncomfortable. Not painful enough to stop lifting, but enough of a warning sign that I think I'm going to have to go back to football bar next week.
Kroc rows 40x10x3/side. How are these SO much harder than 35 was last week?
Makeup from Saturday:
HBBSQ 160x8x3
NFT work: I was curious to try the rope and see whether it would hurt. It did, so I stuck to chinups. On the plus side, I was able to do pushups (with DBs), which I have not been able to do since my bum wrist got doored several weeks ago. Still not going to sign up for Rx Murph but that is a most welcome development.
7 AM always
DB without tempo should have been easier but were nearly the same! 8 at 25#, 6, 6, 6, 8 at 30#. Then again my right shoulder has been not happy lately so that was a factor.
WOD in under 22, barely. Mocked myself late in the workout for thinking during round one that I'd do the whole thing sub 20. Yeah, nope. Had to break up those snatches big time in the last three rounds, and found myself zoning out into space as I stood waiting to regain strength to keep snatching, so must've been something in the air at 7 AM since Brendan and Shawn also entered WOD zombie territory. Did snatches at 42# to stay conservative for my shoulder, and even still defaulted to many from the hang and not the ground — to my surprise it was my legs and not my arms feeling total fatigue by round 3. Finished on the erg watching Shawn still looking quite strong on them.
6am with NickDowell
Dips 8-8-8-8 and 6 in the rep out. I suck at dips compared to the rest of the 6amers
Wod in 21:12 at 95#
This was rough. Warmed up at 95 and thought there was no way I'd get through 50 snatches at 115. Good call. I'd still be there doing them.
Pullups surprisingly all unbroken
Snatches in sets of 2s the first round then switched to 3s to keep up with James. These got rough
Kept my runs at a decent pace except the 4th where I wanted to die.
12pm with Fox and Nick.
4 x 12 matador dips.
WOD Rx in 23:58
I wanted to push harder on the runs but I just didn't have it in me today. Everything else moved surprisingly well. I took an impromptu (hungover) rest day yesterday and I think it did me a world of good.
6am:
Dips 8-8-8-8….8. Left rotor cuff tear is gift that keeps on giving..
WOD: Speaking off which.. I subbed c&j's @ 135# at Nickj's suggestion, which still managed to come to really suck. I had to split after 4 rounds @ 20-something, mercifully.
*Say, possible to do Murph Tuesday morning if out of town Memorial Day?*
Never really liked you guys anyway (sniff, sniff…)
Going to focus my training on a weightlifting meet that's 8 weeks away so, will not be suffering as frequently along with y'all for a bit…
10am lifts
Snatch – heavy single then (80%x1, 85×1, 90×1) x2
Worked up to 80kg with no misses which felt awfully heavy today then missed the 90% both times :/
C&J
(70%x1, 75×1, 80×1) x2
82kg, 88kg, 94kg
BSQ
75%x3x6
112.5kg
First day felt pretty rough and I felt joint achy. Going to plan for more recovery work moving forward.
10AM with Noah.
Dips: 10, 10, 10, 7 – repout at 8.
Probably went too hard on the first few sets, not leaving anything for the last two. Still, these felt good and dips have improved.
WOD with 30lb DB snatches (5 each side), 5 strict pull-ups, and rowing. Finished in 17:44
Back squat
418x2x3
WOD
28:28 Rx brutal
5:30p
Matador Dips: 6×6, sets 4-6 were broken up 3-3
WOD in 23:23
Pull ups & burpees fine
Went light on snatch, haven't hit any Sunday this cycle due to work, crisp 5-5 each round@ 47#
Runs were a slog.
Took Frank's Oly class tonight.
Halt snatch+snatch x6 at 63#. Kept catching in a weird position
5 Clean and jerk singles at 103. Most felt pretty good. Elbows a little soft.
I forget what these were called, snatch pull up to the hang with a pause and then back down
3×2 at 68
2×2 at 78
3×1 at 83
HBBS
3×1 at 185 belt
3×3 at 165 no belt
Did this solo today.
400m jog
Warm up x 3
15 hollow rocks
10 ring rows
16 side step ups 20", 20" w 10# plates in each hand, 24" with 10# plates
Matador dips – 4×4, 6 last set (all sets unbroken)
Work out in 24:53. I had no sense of urgency, and zero push at the end even though I kept a steady manageable pace throughout.
10 pull ups (5-5)
10 Burpees
10 Power Snatches @80# (all singles)
270m run (so slow, so windy)
Each movement felt ok, snatches felt solid, but the prospect of going even just the tiniest bit faster, or cycling snatches, seemed like to much to ask today.
Day 1 of my Oly meet prep:
1) Snatch-heavy single (all in kgs)
-(15, 25, 30, 35) 40, 45, 49
This is above 95% of my 1rm and I hit it cleanly. Didn't want to risk failing on day 1 so called it there.
2) Snatch waves based off of today's heavy single:
80%x1, 85%x1, 90%x1…for 2 sets
-all solid with no misses.
3) clean and jerk:
70%x 1, 75%x1, 80%x1…for 2 sets.
-all felt ok but need to work on catching lower in my jerk.
4) Hbbs: 75%x3x6
-holy hell was this heavy for me. Definitely the most I've squatted in a bit.
93.5kg (205.7#) x3x6
-numbers based on an old Hbbs 1rm so this definitely felt heavy. Heaviest I've squatted in several months!
5) core stability.
-back extensions 3×10
-strict toes to bar 3×9
-bench levers 3×9