Bench Press:
Heavy 5 @2011
80% x 9-12 x 2
Warm up to a single heavy set of 5 reps at tempo, slightly (5-10lbs) heavier than the 3 x 5s we did a few weeks ago. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 5RM. Finish with 2 sets of 9-12 reps at 80% of what you did for the heavy 5. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets.
Post loads to comments.
Week 1 of 6
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Performance
AMRAP 10 Minutes:
15 Hang Power Cleans 135/95
75 Double-Unders
5 Ring Muscle-Ups
The barbell should be medium heavy, unbroken on the fast end but a quick 2-3 sets is okay. Scale volume on the Muscle-Ups as needed.
Fitness
AMRAP 10 Minutes:
10 Hang Power Cleans 135/95
50 Alternate Foot Steps or 100 Single-Unders
10 Burpees
10 Kipping Pull-Ups
The barbell should be medium heavy, unbroken on the fast end but a quick 2-3 sets is okay. Scale volume on the Pull-Ups or to Ring Rows as needed.
Post rounds, reps, and Rx to comments.
Check out Thomas H.’s photosets from Coach Brittany’s Gymnastics Kipping Workshop and Saturday Open Gym!
WODVentures in Iceland
This June WODVentures is offering a retreat that features TWO destinations in South West Iceland as well as some exciting new activities!
Experience a week of daily CrossFit training at CrossFit Reykjavik, four nights in the capital city and two nights in the charming coastal town of Vik, and outdoor adventure including glacier hiking, swimming and relaxing in the famous Blue Lagoon, dipping in natural hot springs, ice cave exploration and a host of spectacular natural sights in and around the South of Iceland.
The travel dates are June 1st through June 7th. Go HERE for all the info!
Weekend Schedule
We’ll be running on a modified schedule this Saturday and Sunday as we host the Functional Range Conditioning Seminar in 597 Degraw. Everything you need to know is on our Schedule page!
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Overhead Stability: A Strength Training Must Breaking Muscle
From 400 Pounds to Wodapalooza Morning Chalk Up
Any day that starts off with bench pressing has to be a good day, amirite?
Heavy set at 125, drop sets 100x12x2. I am very glad I made myself do this weight, was thinking of being a little more conservative. It was hard but doable.
The WOD, on the other hand, I feel like I should’ve scaled a little more than I did. I did ring rows instead of kipping pullups (my hand is most of the way healed up, but I wasn’t gonna tempt fate) but given how heavy the barbell felt and how my score was relative to everyone else’s in 7 AM, I’m thinking this was intended as a faster workout than I made it. I was 4 reps shy of 3 rounds at the Rx weight.