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Monday, 3 DECEMBER 2012


Announcements:  Today we will meet in the 3rd floor weight room, please show up as early as possible to claim some space!!  You will work with a partner, so pair up with someone of near equal size and ability.

Equipment needed:  Towel and motivation!

Warm-up and instruction:  Matt will lead the group through the back squat and Adam will discuss the bench press.  Everyone will have a chance to practice each as they warm-up.

WOD:

5-5-5-5

Back squat and bench press

NOTE:  There is no time component for this WOD, focus on proper form and don't rush to failure! Take your time to warm-up and be sure to use a spotter while doing the bench press.  
NOTE2:  You and your partner can start with either the bench press or back squat and you can either alternate between bench and squats or you can do all 4 x 5 of squats and then do 4 x 5 of bench.  

Post loads for bench and squats to comments.
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8 comments:

  1. R.K. BarkerDecember 2, 2012 at 6:39 PM

    Unfortunately I won't be there tomorrow, I have the first of my final graded bouts in boxing A hour.

    ReplyDelete
  2. AnonymousDecember 2, 2012 at 10:52 PM

    Won't be able to make it tomorrow due to 6am grades meeting. Should be there Tuesday.

    ReplyDelete
  3. ErinMDecember 3, 2012 at 6:51 AM

    Warmed up this morning with a little WOD involving rowing:

    5 rounds for time:
    10 kbs (16kg)
    200 m row
    10 burpee deadlifts (2x16kg)
    200 m row

    22 min.

    Followed by back squats/bench:
    Back squat: 38kg-43-48-50.5 (up to 111 lb)
    Bench: 25kg-30-35(split into set of 3-1-1)-35 (same split)

    ReplyDelete
  4. MickeyDecember 3, 2012 at 8:42 AM

    Got my weights from Wendler's 5/3/1 program for the most part:

    Squat:
    5x160
    5x185
    5x205
    215x4x1

    Strict Press:
    5x75
    5x85
    5x95
    6x100

    Got to figure out a better place to put the bar. The low bar squats make me lean forward too much

    ReplyDelete
  5. AdamDecember 3, 2012 at 11:05 AM

    Back squats are always humbling for me...which means I definitely need to do them more often!!

    BS: 155-175-195-205, then did 2 x 215
    BP: 185-205-215-225(3)

    good times!

    ReplyDelete
  6. UnknownDecember 3, 2012 at 1:17 PM

    Got her done during lunch.

    BS: 250x5
    BP: 165x5

    See ya'll tomorrow. Insha'allah.

    ReplyDelete
  7. JCDecember 3, 2012 at 4:15 PM

    BS: 185-205-225-255
    BP: 135-155-185-185

    Didn't push the limits on bench today without a spotter. Otherwise felt pretty good. Did some Olympic technique work to finish out.

    ReplyDelete
  8. jswobeJanuary 22, 2013 at 4:29 PM

    Bench: 175-185-195-205(4)

    Squat: 185-205-225-245

    (did an extra set each at the end: bench @ 205, squat @ 265...only three reps each...)

    ReplyDelete