3/09/2012

''Bench Press 5-5-5+'' & Jackelope (03.09.2012)

Warm-up Drills (03.09.2012)
Run 1200m
12-9-6 reps/seconds of each
Air Squats (facing wall)
Push-ups (CFGS)
:10 x L-sit or 10 x Hollow Rocks
-Shoulder Mobility**
-Sumo Squats
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

Notes: During today's Air Squats take note of the angle at which your feet happen to be bladed/pointed outboard prior to each rep. Shhhhh, trust us.
Yes, there will be much more to come on this very basic start position and how to identify and work with how small changes here can have a drastic impact on how our body communicates with and reacts to the ground its standing on. Patience...

''Bench Press 5-5-5+'' (03.09.2012)
Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM 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 65%
5 x 75%
5+ x 85%

Notes: Athletes that have been previously taught the Close Grip Bench Press, Board Press, or Reverse Grip Bench Press should use that Bench Press variant for the following three weeks, however, whatever number PR # was established last week must be used to figure out all the weights for this week. Example: Athlete A picks Narrow Grip/Close Grip Bench Press but will still use his one rep max from last week even if it is a traditional Bench Press he performed. Yes... It makes it heavier.

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Jackelope'' (03.09.2012)
Against a 15:00 Running Clock complete as many rounds/reps as possible of the following:
Row 1000m
30 x Front Squat (60-75%1RM)
20 x Burpee Ground-2-Overhead (50/35lbs)
10 x Chest-2-Bar Pull-ups

Notes: Unbroken on Pull-ups... Manchester. All Front Squat sets/reps are taken from the deck, commit to each attempt (and choose lbs wisely).

Post rounds/reps and times (if applicable) to comments.

Burpee Challenge (Optional)
68 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.09.2012)
Swim, Bike, Run, or Row (C2)
3 Rounds of (7:00 on x 3:00 rest)

Post distances to comments.

12 comments:

Anonymous said...

Bench Press...175 x 3
Jackelope...1 Round + 30m
115#, DB 40#, Black Band

-Dubs

Anonymous said...

bench - 100lbs X 8

1 round + 15 m
85lbs, DB 35lbs, no band!

Morgan

Mtn Rob said...

Bench press 1Rep max 210

Jackalope: row + 51

135lbs, 35lbs, Blk Band

Joshua said...

M.E. Bench Press
245x1

Jackelope
185#/50#
1 Round

Anonymous said...

Bench 165 x 10

Jackalope: row + 49

115 lbs/45 lbs

Finished the missing burpee and pull-ups after the 15 min.

Bob

Dutch said...

Shoulder and hip injury so won't be lifting heavy for awhile. A little embarassed putting this up but want to have reference for next year.
Bench press 5, 5, 5+
135x5
Jackelope 1 rd + 275m
95# Front squat
20# DB on Burpee on G-2-OH Press
Chest-2-bar as rx'd
Mike V.

Alison said...

Bench Press 5-5-5+
70/75/80x6
"Jackelope"
65#/25#DB
1 round

lewis.robertdavid@gmail.com said...

20120309
Close Grip Bench Press 5,5,5+
Warm-up Sets: 75x5, 95x5, 110x3
Working Sets: 120x5, 140x5, 155x9

"Jackelope"
Against a 15:00 clock complete as many rounds/reps as possible of the following:
Row 1000m
30 x Front Squats @ 205
20 x DB Burpee Ground2Overhead @ 50
10 x Chest 2 Bar Pullups [unbroken]

15:00 Time Limit - 1000m + 31 reps
1 Round for Time - 24:25

All Front Squats came from the ground. That was a stupid weight to use, had to power clean it 6 times to complete the reps.


Dutch, "all glory is fleeting."


-Bert

Peter said...

M.E. Bench Press 155, 165(F)
as if that wasn't bad enough......

Jackelope:
Row 1k; 30 + 12 was all I could manage
at 115#/35# DB's.

bad day at the gym

Anonymous said...

Bench Press
1R max - 55#
MrsSB

Kim said...

Bench 75x5
Jackelope 1 round + 10M 55/20

sdaghir@gmail.com said...

''The Retired Speed Bump''
Complete 7 Rounds for time of:
1 x Rope Climb
10 x Box Squat Wallball (20lbs)
15 x KB Swings (24kg)
10 x Left Leg Double-Unders (boooo)
10 x Band Resisted Movement (Dorsi Flexion/Plantarflexion x 5 each. Can't handle any legitimate supinations/pronation work as of yet)

32:?? (I think)