Bench Press / Bent-Over Row Superset*
1A) Barbell Bench Press
Fitness
3 x 5 Linear Progression
Start light enough to add weight throughout the cycle.
Performance
3 x 12
12s again next week, so start light enough to add weight.
1B) Barbell Bent-Over Row
Fitness
3 x 5 Linear Progression
Start light enough to add weight throughout the cycle.
Performance
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. 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 2 of 8
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9 Rounds for Time:
5 Thrusters 135/95
5 Chest-to-Bar Pull-Ups
The Thrusters should be on the medium-heavy side but unbroken. If you have to break them up, they’re too heavy. Full Squat Clean to Thruster is OK for the first rep of each set. Scaling for the Chest-to-Bar Pull-Ups is regular Kipping Pull-Ups or Jumping Chest-to-Bar Pull-Ups as appropriate. Do your best to not get lost in the transitions on this workout, as there are many of them that can cost you many seconds.
Post time and Rx to comments.
Friends don’t let friends row alone
- Did you leave a pair of shoes at the gym some time over the past 6 months? We have an impressive collection of shoes pulled from the lost and found. If any of these belong to you, please claim them soon!
- Jaclyn K. is offering a FREE yoga class this Thursday at 9am. Don’t miss out!
Better Know a Member: Pigeon K.
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 Meredith R. Today it’s time to meet one of the gym’s resident architects Pigeon K.!
Name (and any nicknames): Serge Khoudessian, more commonly know as Pigeon.
Where were you born and where did you grow up? Born in Beirut, Lebanon. I lived there till I was 24.
How long have you been CrossFitting, and how did you arrive at CFSBK? I started doing CrossFit at CFSBK in the summer of 2013 to get in shape for my wedding. I had to take a whole year off in 2015 due to illness and injury—was close to calling it quits—but CFSBK had a tighter hold on me than I expected.
Ask me about that time I… proposed to my wife after a hard day of skiing in Colorado, falling down, and hitting my head backwards really hard.
Did you have any mentors or heroes growing up? During the Lebanese Civil War, my father used to go out of his way to get my sister, brother, and myself books. There weren’t a lot of open bookstores for an extended period. That makes him my hero.
What’s the first movie you ever loved? Stripes with Bill Murray. It had the perfect ratio of comedy to nudity. I think. I don’t know. I was 10.
You have friends or family coming to visit from out of town. What do you take them to do in NYC? I usually give my friends and family an architectural tour of anywhere in Brooklyn and Manhattan, which almost always ends with a walk on the highline.
Favorite and least favorite lift: My favorite lift is the Snatch, I love seeing DO and Ro hit a perfect Snatch. I absolutely hate Deadlifts. I stopped doing them.
Any advice for new CFSBKers? PRs are great, but don’t sacrifice form over a PR.
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