Bench Press / Dumbbell Front Rack Step-Ups Superset*
A1) Barbell Bench Press:
3 x 6
A2) Dumbbell Front Rack Step-Ups:
3 x 6
Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.
*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 6 of 8
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4 Rounds
AMRAP 3 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9 (add 1 rep per round)
Deadlifts 185/125
Strict Handstand Push-Ups
Rest 3 minutes
Start each round off at 1. The Deadlift should be a medium weight for you, something you could do easily a set of 10+ reps when fresh. The Handstand Push-Ups are strict today (no kipping). If these are easy for you, then add a deficit. If not, then scale range of motion (up to 2 mats) or to Box Piked or regular Push-Ups as needed.
Post rounds, reps, and Rx for each round to comments.
This Week: Free Next Level Weightlifting Club Classes!
Want to get better at Olympic lifting? We’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this week those afternoon classes are free! NLWC offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
There’s no need to register beforehand for this Wednesday or Friday’s free classes. Just show up and get your Oly on!
About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.
Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.
News and Notes from CFSBK Members
- CFSBKers Maria H. and Courtney C. host a biweekly comedy series called Butterscotch Comedy. The show happens at the Greene Grape Annex, and the next one goes down on July 19th at 7:30pm. Check it out!
- Moss, a movie that Gene K. worked on as a producer, just started a weeklong run at Cinema Village in Manhattan! The film has received strong reviews in The New York Times and The Village Voice. You can purchase tickets here. CFSBKers can also receive a discounted ticket by presenting this voucher at the box office.
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Yesterday’s Results Board: Snatch | Run, Sit-Ups
Weightlifting’s New Bodyweight Categories BarBend
Central Regional Highlights CrossFit Games
STRENGTH! Everything felt heavy today, but fortunately Cleo was there to provide moral support.
LBBS 145x5x3
Bench 90x5x3
Deadlift 190×5
7am with Fox and Ro
Oops! I wrote my WOD numbers wrong on the white board. I didn’t mean to lie!
I did 5 full rounds plus 9 reps in the 1st and 2nd. Then 5 plus 7, then 5 plus 6. 105# on the bar and 2 ab mats throughout. Some of the hspus in the last round were kinda chumpy but I felt good about setting my back on all dead lifts – it’s a small but important improvement for me. Benched 85# and added 2.5 lbs (so 12.5 dbs) to my 20″ steps ups. These have been my nemesis this cycle.
12pm class w/ coach Fox
bench: 3×6 @ 110#
step ups: L only, 3×6 @ 20#, 20″ box + 45# plate
WOD:
scaled strict HSPU to 1 abmat. I could barely squeeze out one rep without it, so… that’s where we are!
scaled the DL weight UP in each round as I went along:
rd 1 @ 125#
rd 2 @ 155#
rd 3 @ 175#
rd 4 @ 185#
scores = through round of 4’s + 5 DL + 2 HSPU every single time! (4 rds + 7 reps)
my limiting factor is my strength on the HSPU and how quickly I can recharge my battery on that skill. I have specifically been working on improving my pulling strength and battery in the last 4-6 weeks (DL/clean pulls), and I knew my rest on the HSPU would be specific to that movement, and not to the conditioning component of today’s work. SO — it was a good choice for the day! Stoked that I kept the same score and moved at essentially the same pace throughout the whole workout, even as the weight went up. DL’s at 185 felt so much better than they have in the past. hooray for training!
Have to work so hard to keep my ribcage neutral and keep midline tension on the strict HSPU. But I’m happy with my effort and execution today 🙂
The dream of the 90s was alive at 7:30 PM with DO and KHarpz!
Bench: Worked up to 125# x 6. A bit lower than I’d like, but I lost ground recently thanks to a couple weeks’ rest due to a shoulder strain. It was good to get under the bar without pain.
Step ups: 20″ box with 25# plate, 3 x 6 at15#db.
WOD: Scaled HSPU to regular push ups, dropping to knees when needed. Again, good to work without pain. DL at #115 to focus on form and speed.
1: 7+4
2: 7+2. Could’ve been higher, but when Natalie Imbruglia’s “Torn” came on, I cheered with a roar of delight and pain that knocked my breathing off track and frankly startled me for a minute. It was worth it, because that song is a banger every damn time. https://www.youtube.com/watch?v=VV1XWJN3nJo
3: 7+3
4: 6+8
Looking forward to bringing my weight back up post-strain and building strength. I’m sure it’ll wreck my speed, but if I can maintain form and listen to “Torn” every now and then, I’ll be happy.