Bench Press / Bent-Over Row Superset*
1A) Barbell Bench Press
Fitness
3 x 5 Linear Progression
Add a few pounds to last week’s weight.
Performance
3 x 10
Go heavier than last week.
1B) Barbell Bent-Over Row
Fitness
3 x 5 Linear Progression
Add a few pounds to last week’s weight.
Performance
3 x 10
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. Keep the following notes in mind:
1) Set up like a Clean and Deadlift the bar up.
2) Hip hinge until bar is at least below the knee (try to be as horizontal as possible).
3) Maintaining a consistent back angle, pull your elbows up and back and aim to hit your stomach (not your chest) with the barbell.
4) Start with a weight that allows all the reps to be done perfect and without momentum. It should feel too light to start.
*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.
Exposure 3 of 8
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21-15-9 Rounds for Time:
Dumbbell Thrusters
Box Jumps 24/20
Toes-to-Bars
Rx for the Dumbbell Thrusters is 45% of body weight. These should be challenging. Sub Hanging Leg Raises or Hanging Knee Raises for the Toes-to-Bars as needed.
Post time and Rx to comments.
Malachy M. does a trippy Box Jump. Read on to learn more about Mal!
Better Know a Member: Malachy M.
Welcome back to a fun feature on the CFSBK blog, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we’ll be profiling members from across the CFSBK community. In our previous installment, we introduced you to Pigeon K. Now it’s time to meet Mal M. Let’s go!
Name (and any nicknames): Malachy McPartland
Where were you born and where did you grow up? I was born in Teaneck, NJ. When I was 4 years old, our family moved to Riyadh, Saudi Arabia. I started school on a Dutch and English compound. After 3 years, we returned to the states and put down roots in a small town called Grandview, NY in Rockland County.
How long have you been CrossFitting, and how did you arrive at CFSBK? I’ve been CrossFitting for a little over a year. I have some good friends who had convinced my wife to try a teaser class at Crossfit 718. I wasn’t into the idea at the time and almost let my wife do it by herself. She really wanted me to do it with her, so I did. It was in the middle of winter and their heat was broken for some reason. The WOD was simple, but it put me into a realm of pain I had not experienced since my track and field days of high school. My lungs hurt and I felt incredibly out of shape, but I actually enjoyed the whole experience. It made us both want to sign up for Foundations at CFSBK since it was only two blocks away from our apartment. The rest is history.
What’s your hidden talent? I inherited some artistic ability in the form of drawing from my mother. I’ve always drawn since I was a little kid, probably because she was doing it and she was so good.
If you had to switch careers today, what would you choose to do? If money wasn’t a concern, back to working as a carpenter. It allows you to focus on the present.
You have friends or family coming to visit from out of town. What do you take them to do in NYC? I would take them to the Brooklyn Bridge waterfront area to show them how much Brooklyn has changed over the last 15 years.
Favorite and least favorite lift: Favorite is Back Squat. I wouldn’t say it’s my least favorite, but one that gives me the most difficulty is Overhead Squat. Need to work on that.
Any advice for new CFSBKers? Ask the coaches questions about your training and your form. Try not to let ego affect your movements and cheer for your partners and classmates. Be excellent to each other and party on dudes!
News and Notes
- Paul A. and his wife have decided to stay in Brooklyn (yay!) and are looking for a 1-bedroom apartment beginning in the middle of August or the beginning of September. Anybody have any leads? Go here to see Paul’s post in the CFSBK Classifieds.
- Since there are so many people who do work related to education at the gym, some of us thought it would be a good idea to get together for dinner and nerd out. If you’re an educator or work in the field of education (doing research, consulting, non-profit work, ed-tech, policy, etc.) and would like to join a “CrossFit South Brooklyn Education Professionals Dinner,” email Coach JB at jmbrown224 [at] gmail [dot] com. We are planning our first dinner for some evening during the week of July 18 (date and location TBD.)
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Yesterday’s Whiteboard: Clean and Jerk | Run, Deadlifts, Pull-Ups
Seeking Answers, Michael Phelps Finds Himself New York Times
Longevity Versus Performance Training Think Tank
6am with Nick and McD
Bench: 190# x 3 x 10 today. Moved well and was the weight I used last week before failing the last two reps. I will climb slightly next week.
Row: 155# x 3 x 10 on this. Moved well, came up slightly during the second round and McDowell corrected me.
Metcon: 7:57 Rx w/45# DB's. This was sweaty and the first box jumps after each round of thrusters were super wobbly. Fun times.
7am with NickDowell
Bench – 115 x 10 x 3
Rows – 105 x 10 x 3
Missed last week so took bigger jumps. All moved well.
Metcon Rx-ish (~44% // 35#) – 10:08
Thrusters – 21 / 5-5-5 / 5-4
Box Jumps – 21 / 15 / 9
TTB – 10-4-3-2-2 / 5-4-3-3 / 5-2-2
Felt really gassed throughout this one more than anything else.
6am with Nick and McDowell
Bench 165# which is the exact same weight from last week. I didn't realize until I was already at work. Long weekend…
Rows 135# 10×3 felt fine
WOD 9:12 Rx w/40lb DBs
Thrusters: 21, 9-6, 9
Box jumps: super slow. Legs were shot from the thrusters.
T2B: went as far as I could each round then resorted to borrowing BKs bar for singles.
6am
Bench
170# x 10 x 3 This was only a 5# jump from last week when I was grinding through the last reps. Happy with how this moved.
Row
155# x 10 x 3 After last week I decided I was going too light on these so I went for a sizable 30# jump this week. Felt good.
WOD with 40# in 10:39
Thrusters were 21, 8/7, 9
T2B were all sorts of broken up.
BJs were slowwwww.
6am with Nick and McDowell
Bench 185x5x3 No problem
Rows 155x5x3. Getting heavier
WOD 13:20 Rx w/50lb DBs (~47%)
Thrusters very broken, box jumps slow and steady, toes to bar even more broken. This was rough.
Make up posts:
Saturday at 8am: 275x5x3. WOD with rx'd ohs and kb swings and about 5 DU attempts per round.
Sunday at 8am: up to 205 on the complex. Bailed on the WOD after 3 rounds in 14:08.
Bench: 90 5×3. Was a real struggle: combo of bad bar path and a negative attitude! Maggie and Susan were awesome partners and kept me going. Love this gym!
Row:80 5×3 getting heavy.
WOD: *not* RX because I used 20#. Should have used 25#- thrusters all unbroken and easy. TTB were very broken up, mostly sets of 2. 9:56.
Did some extra accessory stuff across the street because I'm on summer break:
A little combo of front rack lunges, ring dips, OHS, a couple l-sits & toes to bar on the Gibson rack thing. I was so excited to see that Gibson rack– I've been following awaken gymnastics on Instagram and have been dying to try it. We should get more so we can use it in AG 😛
The promise of an adorable addition to the SBK dog crew got my sore self out of bed this morning.
Bench: 90 x 10 x 3
Rows 85 x 10 x 3
WOD 9:00 w/ 30# DBs. Thrusters were 21, 8-7, 9. Broke up the second set so that I didn't feel as terrible going into the box jumps (which were still pretty slow). Started doing T2B, but felt my small rip on my palm growing, so switched to high knees to finish out the 21s. This was still tough on my poor hand and I asked Nick of an appropriate sub. He was kind enough to get me an abmat and GoMat (Thanks Nick!) and I did double sit-ups instead (30-18).
7 am:
Anytime you walk into the gym and there's an adorable puppy at the door you know it's going to be a good day!
Bench: 95# 5×3. Moved pretty well, will go up a bit next week
Rows: 95# for 5, then dropped to 85# for 5×2 since 95 was sloppy, which McDowell rightfully called me out on 🙂
WOD: My right hip and low back are still pretty sore, so taking it sort of easy, but this felt good! Dropped the t2b to 15-9-6 and dumbbell thrusters with 20# in 7:51. Helped to pace off of Kirby who smoked it!
Continuing my slow climb of recovery
Benched 100 3×5 no grinds but will see how next week goes.
Rowing at 95 was alright.
WOD in 9:28 at RX. That first box jump after the thrusters got me.
My toes to bar are coming back too chained sets of 5 for the 21 and the first 10 of the 15.
Lot of great effort going on in the 10am class
Landed a little after 10am and made it in time for 12 today for some barbell therapy after a long weekend with family. Mad props to Michael A for going hard after travelling — I just wanted to come in and move around.
Bench 155x10x3 felt pretty heavy but fine. First time doing the bent over row at the gym and unsurprisingly my form is messed up 🙁 125×3×10 but should take weight off until I stop hearing Fox's voice in my head telling me to bend over more…
Took it easy on the WOD since I'm wobbly from travel… 6:20 with 35# DBs and Kipling hanging leg raises, which I didn't know I could do! Should have used 40s.
AM OG:
Power Snatch @ 70% x 2 x 5
Clean & Jerks @ 85% x 3 x 3 (slaughter sesh)
FSQT @ 80% x 3 x 4
3 rounds:
10 DB Press #30
10e DB Row #45
3 Rounds
6e DB split squat #25
5 Box Jumps- 24in
….needed more rest in between yesterdays late afternoon sesh and this morning. Everything felt heavy. But, made it through! Really enjoying this Cal Strength programming…despite how long it takes me.
10am
Snatch – HS then 85/90/90%
Bar, 40kg, 50, 60, 70, 76, 81m, 81m, 85, 89, 93m, 93m, 70
Didn't feel great on any of these and was pretty conscious of some wrist pain I've been dealding with.
C&J – HS then 85/90/90%
Bar, 50kg, 70, 90, 100m
Called it there as I was beating myself up about it.
FSQ – 2RM
135, 185, 225, 265, 280 PR
In pounds since I moved to a rack. Gonna get a good night of sleep and get at it again tomorrow which is thankfully a lighter day.
6:30pm with Noah and Ro.
Bench at 165 for the work sets, Rows at 95. I'm keeping the rows light this cycle and making sure to keep them super strict with a nice squeeze at the top. These felt way better than 95 for 12 last week, so I'll go up in weight next Monday.
Metcon: 10:10 @ 40#. Super slow. I blame the fact that it's Monday.
7:30 with Do and Ro
Bench 95x5x2 ,95×4.9 reps haha. Left elbow would not lock out on the final rep.
My set up was off from the start on the final set. I'll probably jump a tiny amount like 1 lb next week. Old PR was 107 so it's getting close to that already.
Wod with 30# db (slightly over 45% of body weight) but scaled t2b to 15-9-6. Time was 11:02. Lots of resting, sweating, heavy breathing.
7:30p
Bench 140x5x3, felt good, i do better when my grip is on the narrower side.
BOR 95x5x3, I consider these a form of deadlifts and I hate them, nuff said.
WOD w/ 25# DBs and scaled knee raises and step ups at 20", 8:45, my purpose was minimal rest.
Refreshing drizzle on bike ride back home.
Invictus handed me my ass today
Every 3 minutes for 15 minutes
4 Strict HSPU to 6" deficit
12 TTB
30 DUs
10 OHS (115#)
Back Squat
415x2x3
365×5
For time
50 Ground to overhead 135#
*At the top of every minute do 5 burpees
10:30 ish…
Bench Press
I thought I'd done 85# x 12 last time I did this, but I had done 75# x 12, which makes a lot more sense and explains the following.
85# x 10, 87# x 9, 85# x 8
Bent Over Row
65# x 10 x 2, 75# x 10
Workout in 8:38
25# DBs, 20" box, T2B
A few hours prior:
5 Rounds NFT
8 ea Split Squats – 20# DBs
8 ea single arm seated Press – 20#
3 chin ups (2.5#, 5#, 7.5#, 10#, 12.5#)
3 Rounds NFT
Max unbroken DUs (30, 50, 47)
12 Front rack walking Lunges – 83#
12 GHD Sit-Ups