12/30/2011

''Bench Press 5-3-1+ & Black Lung III'' (12.30.2011)

Warm-up Drills (12.30.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
19 x Burpees (Thanks Joel)
-Samson Stretch
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-ITB Stretch

''Bench Press 5-3-1+'' (12.30.2011)
Work through the following sets of Bench Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Black Lung III'' (12.30.2011)
Choose one of the three following Rower WOD options:
3 Rounds of Row 1000m x 2:00 Rest
5 Rounds of Row 500m x 1:00 Rest
12 Rounds of :30 x Max Distance x :20 Rest

Post times per interval or total distance over the 10 Rounds based on your choice of training to comments.

Mobility WOD

CrossFit Endurance WOD (12.30.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of
(5:00 on x 3:00 rest)

Hold maximal distance possible on each of the 5 minute efforts.

Post distances to comments.

13 comments:

Mint said...

100 squat clean thruster 25# dumbells. (biggest they had here)

10:19

Adam said...

Bench press: 118# x 5

Black Lung III: 2:01.5, 2:01.9, 2:00.4, 1:56.3, 2:00.9

Alison said...

Bench Press 5-3-1+
75/80/85x2
"Black Lung III"
12 rounds of :30
1224M

Chase said...

Bench Press

Found 1RM 220
135x5
165x5
205x3
220x1

1+ set 95% 185x6

"Black Lung III"
3 x 1000m Row Rest 2:00

4:00, 4:06, 4:11

mtn Rob said...

Bench press
180 x 3

Black Lung III
3 x1000m
4:29/4:24/4:20

Muahaha said...

Bench Press 225x5
Black Lung III
2:10/2:05/2:08/2:01/2:06
Mike V.

Mike H said...

Bench Press 265x3

Black Lung III
no rower sub 50lb kb sdhp
30:20 x 12
17,15,15,15,15,15,15,15,15,15,15,17

Anonymous said...

Bench Press 205x7

Black Lung 3- 12 rds 30:20, total meters 1,872


Danny

Peter said...

Bench Press 5-3-1+
125/135/145 x 2

Black Lung III option A:
4:07/4:10/4:13

HAPPY NEW YEAR!

nickfcfnh said...

Bench 170pd
Black Lung Option C
1571m
w/ clown mask
NJ Mtn Rob and Dubs!!!!!!
Happy NYE CFNH!!

lewis.robertdavid@gmail.com said...

This is the second bench cycle where we have skipped 3+...

Bench 3,3,3+
65x5, 85x5, 105x3
120x3, 140x3, 155x11

5# PR at 90%x11

Bench Press is certainly improving.

"The Black Lung III"
12 rounds of [:30w / :20r]
1814m

The Black Lung WODs never fail to disappoint.

-Bert

Anonymous said...

Bench Press 40#x3
Black Lung III option A:
5:40/5:31/5:33

WISHING ALL A VERY HAPPY NEW YEAR!
MrsSB

Silverback said...

Bench Press 215#x2
Black Lung III option A:
4:16/4:14/4:11
HAPPY NEW YEAR!
SB