ME
2-Board Bench Press
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets
SE
Muscle Clean
Warm-up sets: x3 x3 (x3 if needed)
Work sets: x5 x5 x5 x5 (sets across/higher than last week)
Rest time: 1.5 minutes b/w sets
RE
DB Weighted Step ups
Warm-up sets: x5ea (no weight) x5ea (light weight)
Work sets: x15ea x15ea x15ea
Rest time: 1 minute b/w sets
CWOD
10-8-6-4-2 reps of:
Strict Toes 2 Bar
Four Push up Burpees (exactly as it sounds)
Notes: For weighted step ups, you have one of two choices. You can either stay at the same weight as last week or you can increase a bit. Try not to use the other leg to help you stand up once at the top. Alternate legs.
During the conditioning, don't speed up your toes 2 bar. Go slow and concentrate on taking out any form of kip. Think what a gymnast would look like. But as soon as you finish the toes 2 bar, smash through the burpees. Don't worry about time, just focus on form then speed. Scale by kipping if necessary.
The muscle clean.
8 comments:
Ricky if I don't have anyone to hold the board on my chest for the bench, do you think moving the rack up so that my movement stops about 4inches above my chest would achieve the same outcome?
Thanks
Pingel
@Pingel: http://train.elitefts.com/exercise-index/barbell/board-presses-without-partner/
ME:
warm up: 50,60,62.5,75kg
work:100,125,130,140 failed,135kg=298.??? lbs.
SE: Haven't really done a muscle clean before. So I played with the weights to find out what is good for me.
warm up:(40kg x3)x3
work:50x5,55x5,60x5,5x65kg = 143.5#
RE: Step ups were tough.
warm up: 5,did the 2nd set with
2x16kg kb.
work: 24/24kg, 24/20kg,20/16kg
Ended up going down on the weight. Harder then I thought. Next time I will know.
cwod: interesting. 10:50min
Thank You!
Thanks Rob! I was able to do a variation of your no partner technique.
SWOD
ME
2-Board Bench Press
Warm-up sets: 165x5 185x5 205x3 225x2
Work sets: 255x1 275x1 285x1 305x1 315x1 (Fail)
SE
Muscle Clean
Warm-up sets: 115x3 135x3
Work sets: 185x5 185x5 185x5 185x5
This is how I use to clean back in the day all muscle no technique!
I am going to run with the XC team today! J's Jog Stride Run for 15min.
MetCon: Sat, CFO Fridays workout, I always need to work on Squat Snatch!
bench press:warmup sets:45,55,74,79 worksets:84,88,93,98,103 muscle clean:worksets:53 DB weighted stepups: 20#
Bench
WU 5x154 3x198 2x203
WS 210,220,225,230,242
Muscle Clean
WU 134,154,164,174
WS 174 Across
WS 45 Across
Subbing bench press with 1 arm DB floor press.
ME : 1x37.5kg, 1x40kg, 1x42.5kg, 1x45kg , Rx47.5kg / L 47.5kg (f)
SE :4x5x60kg
RE double 24kg KBs.
CWOD : 06:45, As Rob said that was interesting.
Bench:
warm up: 154. 198, 220
work sets: 242, 252, 264, 274(fail), 274
muscle clean:
warm up: 132, 154, 169, 174
work sets: 169
weighted step ups: 45
Bench WU:5 x 154, 3 x 198, 2 x 203
WS: 210, 220, 230, 242, 258
Last rep felt really good, think I could of went a little more.
Muscle clean WU: bar x 5, 110 x 5 WS @ 132, still have to get used to bouncing it off my thighs, it will take a fair amount of practice.
Step ups at 35#, grip was tough on these.
Metcon was fun, love toes to bar and push ups!
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