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Wednesday
Apr142010

Bench Press

5-5-5-5-5
(E2/4) L1 Sets Across/L2 Sets Across

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compare to 4.7.10

10-8-6-4-2 reps for time of:
Dumbbell Hang Power Snatch, Left Arm
Dumbbell Hang Power Snatch, Right Arm
Knees to Elbows

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Gabrus
Gabrus does his first 5x5

  

Reader Comments (17)

yesterday i attempted the front squat / double under wod from ny/nj sectionals

10-9-6-4-2 fsq20-30-40-50-60 du

clock gone bad failed me!! it counted down, 3-2-1 go, and so i started... got through the 10 squats, 20 doubles and 8 squats when i looked to see my time and 0:00 was on the clock!!!

after a few f bombs, jeremy got the clock going so i started where i left off. 7:04 for the rest of the wod, so i'm thinking it would have been around 10 minutes (??)

doubles got really fatiguing but i really liked this wod
April 14, 2010 | Unregistered Commenterstephaniep
warm-up1K rowfoam roll T-spinehip stretches

Bench Press (E1/4)(45x5, 75x5, 95x5, 115x3)135x5, 145x5, 155x5, 165x5, 170x5

No spotter, 170 was about it though.

DBHPS/K2E WOD6:59 w/ 50lb DB

taxed my grip. I did this workout a couple months ago at 45lbs. nice burner
April 14, 2010 | Unregistered CommenterDavid Osorio
good noon class today.

WU500m easy rowfoam roll1500m pace row 15 s/mdroms

Bench Press E2/4(45x5, 135x5, 185x3, 205x2, 220x1)230x5x5

DBHPS/K2E WOD5:22 w/ 45lb dba very nice burner.

CDext rotator wk.
April 14, 2010 | Unregistered Commenter.DMG
LBBS: 190x3x5BP: 165x3x5 135x2x5

Acc WOD: 3:55 w/ 40#DB (should've gone heavier)

After being scolded by Margie, I will be taking one week off of all fitness activities. Apparently I was supposed to give my body one weeks rest after the strength cycle. :(
April 14, 2010 | Unregistered CommenterVincent Dugan
Bench PressWarm Up: 45x5 95x5 125x5Work: 145x5x5(PR)

Accessory10-8-6-4-2Dumbbell Snatch Right / Dumbbell Snatch Left / Knees to Elbows35lbs6:17I somehow ended up doing this by myself. Probably could have cycled the K2E faster if needed.

First barefoot run and walk home of the year. Huzzah.
April 14, 2010 | Unregistered CommenterJoe
deadlift yesterday 205x3x5bench press 110x5x5lowbar backsquat 135x3x5

power snatch/knee to elbows: 5:15 with 35lbs.
April 14, 2010 | Unregistered CommenterJMD
Bench press 135, 150, 155, 160, 165(4). 160 by 5 is my current PR. I know I have that 165 in me but today something twinged in my back and I decided to rack the weight rather than attempting the last rep. Fully under control but scary.

Hang Power Snatch couplet at 40 lbs. 5:58. This was a grip killer. Other than grip it didn't feel particularly hard.

After a few minutes of rest rowed for 20 minutes at a 16 stroke per minute pace and a 2:25 split. Very sweaty from this. I suspect I will be quite sore tomorrow.
April 14, 2010 | Unregistered CommenterMalcolm
Warmup:-400m run barefoot-foam roll-scap pushups and bridge work

Bench Press:(45x5, 65x5, 80x3)work: 90x5x5

Nothing exciting with these today. All felt pretty good.

DBHPC/K2E wod:7:09 with 30lb dumbbell

That dumbbell got real heavy, real fast. Forearms were struggling. Need to incorporate more k2e to my accessory work. Nice working with Asta tonight!
April 14, 2010 | Unregistered CommenterJess
Had to bail out of benching today due to sore shoulder.

I warmed up with sets of 45x5, 95x5, 125x5 hoping to go on and work at 155. I started with 155x5 but it felt very tough. I then tried 150 but failed on the fifth rep. Then tried 145 and failed on the third. Something was going wrong, and it all became clear when on the next set I couldn't even get to the second rep on trying 135. Stopped it right there. Didn't do the accessory WOD either and instead did weighted lunges with 30 lb DBs (10 each leg) and 30 situps - 3 rounds NFT.

Fingers crossed this will go away soon.
April 14, 2010 | Unregistered CommenterSamir Chopra
Bench Press245x5x5

Affiliate WOD 221-15-9Deadlift 225Pull-ups2:48

Haven't worked that hard in a while.
April 14, 2010 | Unregistered CommenterJeremy
Bench press 125x5x5. Had to skip out on the accessory work because I had 800 errands to run before leaving Thursday afternoon. I miss CFSBK already.
April 14, 2010 | Unregistered CommenterMatt U.
Bench press: (45x5, 75x5, 95x5)120x5x5

These were heavy but all went up relatively quickly.

WOD @25lb db, 5:05. Wasn't sure what weight to use, went too light. Everything unbroken.

Accessory: 20 minute pace row 16 s/m split goal of 2:40. Starting to find efficiencies in the pull, catching the wheel and getting the lawn mower effect. Very tired after this.
April 15, 2010 | Unregistered CommenterLaurel
Bench Press

(45x5, 55x5, 65x2)70x5x5

DB Power Snatch/K2E WOD: 6:43@ 15# db. Concentrated on good form/weightless feeling on the snatches but should've gone heavier. K2Es - meh.

Jeremy - way to kick ass on that WOD!
April 15, 2010 | Unregistered CommenterBecca
Samir, we both got weaker together my friend. Not sure what it was but after doing 155x5x5 last week this week I couldnt even get it up once.

Last week I weighed 158 this week 152--but it was all water weight. Did the water weight make me stronger? doubt it.

I actually felt good going into the lift, but then the bottom would fall out on me.

Could also be that the week leading up to my 1st exposure I did a lot of pushups, while the last week I have not done many pushups because I was sore from my first exposure.

@ Vincent--I know itll kill you inside, but take that week off. You and your body need/deserve it.
April 15, 2010 | Unregistered CommenterShawnS
Bench sets across @ 67lbs. For some reason failing at 70?

Wod w 20lb db - 5:27. 25lb db may be needing some attention from me in the future.

J.Fox kept me in line as per usual. ;)
April 15, 2010 | Unregistered CommenterAsta
Oh yea time was 6:41 @ 35lbs for the burner. Like David said, grip died.
April 15, 2010 | Unregistered CommenterShawnS
beginners denied their WOD. there was much sadness.
April 15, 2010 | Unregistered Commentermichele

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