Wednesday, October 10

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1.  Bench Press
A.  work up to a 3RM
B.  work up to a 10RM

2.  OTM x 16
ODD: 3-6 reps of Elevated HSPU – Ninjas use parallettes, Beasts use plates
EVEN: 3-8 reps of C2B
If you need to work on strength do the HSPU and C2B strict.  If you need to work on skill/coordination do the HSPU and C2B as kipping.  This is a goat session – better to get less reps and work on a weakness.

3.  Giant Set x 3
A.  Strict Bent Over Rows, 6-8 reps
B.  Banded Triceps Push downs, 15-20 reps
B.  Band Pull aparts
No rest between movements, rest as needed between sets.

Bench Press Technique – Set up and Execution.
On the negative (lowering the bar) try to break the bar by externally rotating the shoulders.
On the concentric (lifting the bar) try to spread the bar by pulling it apart.  

Comments

  1. Bench Press
    3 RM – 125# (2x 130#)
    10 RM – 105#
    OTM x16
    Kipping HSPU to ground (shoulder wasn’t up for extra depth) (x3-4)
    Strict C2B PU (x6)
    3 Giant Sets
    B-O Row x8
    Band Tricep Press x20
    Pullaparts x20

  2. Katie Lowe says:

    Bench Press
    3 RM – 105#
    10 RM – 90#
    OTMx16
    Kipping HSPU to ground
    Strict and Kipping C2B PU

  3. Matt shaw says:

    On duty so no spotter. Weights could have been a little heavier.
    BP 3RM @ 195#
    BP 10RM @ 155#
    OTM all movements done strict
    HSPU: 8-3-4-3-3-3-3-3
    C2B: 8-7-8-8-8-8-8-8
    Giant sets
    Bent over row @ 135# x6
    Weighted tri pull downs @ 30# x15
    No band 🙁

  4. Tara Ross says:

    3RM 115#
    10RM 85#
    HSPU 3-3-3(strict on even parallettes)2-2-2(strict parallettes plus 1 kip ea rd) 1 strict – 3( kip on parallettes)
    CTB strict 3-3-3-3-3-3-3-3
    3 rounds
    15 blue band pull down
    75# row x6
    Purple band pull aparts x20 rep

  5. Jesse Prescott says:

    Bench 3rm – 205#
    Bench 10rm – 175#
    Bent over row – 165 #, triceps pull down black band, pull aparts red band
    Strict hspu 2×4, 6×3
    Kipping c2b 1×8/ strict c2b 1×3/6×4

  6. Audrey Hammond says:

    Bench 3RM – 95#
    Bench 10 reps – 65#
    HSPU kipping on parallettes (no deficit): 3-3-3-3-2-1-3-2
    Strict chest to bar:3-3-3-3-3-3-3-5
    Bent over row: 8-8-9
    Tricep pull down blue band on low bar: 15-15-15
    Purple band pull aparts: 15-15-15

  7. Bench 3rm – 250#
    10 rm – 210#
    Wod – parallette HSPU mix strict and kip
    Strict c2b
    Giant set – 155# 6 reps, 15 tricep pulldown green band, 15 band pull apart red band; same for all 3 sets

  8. On 10/11/2012
    Bench 3RM – 205#
    Bench 10RM – 175#

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