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 8
Go heavier than last week’s 10s.
1B) Barbell Bent-Over Row
Fitness
3 x 5 Linear Progression
Add a few pounds to last week’s weight.
Performance
3 x 8
Go heavier than last week’s 10s.
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 5 of 8
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21-15-9 Reps for Time:
Deadlifts 225/155
Burpees
The Deadlift should be on the medium-heavy side for you. On the fast end, they’ll be done unbroken but 2-3 sets is appropriate as well.
Post time and Rx to comments.
Here’s Coach JB qualifying for the American Open with a 71kg Clean and Jerk at 46.2kg body weight at yesterday’s Crow Hill Open! Coach KHarpz also took first in her weight class. We’ll have the full results for you tomorrow. | Video by Chainsaw Charlie
July 24th: CFSBK Marathon Row!
You read that right.
Last year, CFSBK hosted a 1/2 Marathon Row. This year, we’ve decided not to half-ass it again, and to go All. The. Way.
We will host our first Marathon Row on Sunday, July 24th, at 2:15. There will be three categories:
- Single Scull: You do the whole marathon yourself
- Double Sculls: You and one partner divvy up the marathon however you want; you could each do one 21,098m block, or do multiple shorter pieces
- Quadruple Sculls: You and three other people divvy up the marathon however you want – you could each row one 10,549m block, or do multiple shorter pieces
Coach Nick will send a DIY program to everyone who signs up; the training will consist of at least two long erg sessions a week for those of you in the Single Scull and Double Sculls to physically and mentally prepare you for the distance. Expect to devote 1–2+ hours twice a week to this.
The enrollment fee is $60 per person. We will donate half the fee – and anything else you can raise – to Row New York, which teaches competitive rowing to kids in under-resourced communities.
Sign up here now – space is limited!
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Yesterday’s Whiteboard: Clean and Jerk | Thrusters, Bar Muscle-Ups
The Great American Obstacle Race The New Yorker
5 Daily Habits to Become Your Best Self Training Think Tank
