Wednesday: 120912 (4-3)

September 6, 2012, 5:10 am

≫ Next: Saturday: 120922 (1-5)

$

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WEEK 4: Day: 3

Olympic Weightlifting:
3-Position Power Snatches (floor, knee, hang): 70% of 1RM x 1 rep x 8 sets (#)

ME Upper Body:
Bench Press (bands or chains optional): Find 1RM

Assistance:
A1: Back Exercise
A2: Shoulders Exercise

B1: Triceps Exercise
B2: Core Exercise

MetCon:
For time:

21-15-9:
Sumo Deadlift High Pulls 75/55#
Push Press 75/55#

Post time to comments:

Filed under: ME Upper, MetCon, Olympic Weightlifting Tagged: 3-Position Power Snatch, Bench Press, ME Upper, Push Press, Sumo Deadlift High Pull

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Saturday: 120922 (1-5)

September 14, 2012, 4:20 am

≫ Next: Sunday: 121125 (1-1)

≪ Previous: Wednesday: 120912 (4-3)

$

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WEEK 1: Day: 5

Optional Olympic Weightlifting:
EMOM 6: 3-Position Power Cleans (floor, knee, hang): 6×1 (#)

ME Upper Body:
Bench Press: Find 1RM

Assistance:
Triceps Exercise: 4-5×8-12
Back Exercise: 4-5×8-12
Shoulders Exercise: 4-5×8-12

Optional Post WOD:
Triceps Exercise: 2-3×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Filed under: ME Upper, Olympic Weightlifting Tagged: 3-Position Power Clean, Bench Press, ME Upper

Sunday: 121125 (1-1)

November 21, 2012, 5:00 am

≫ Next: Monday: 130107 (1-1)

≪ Previous: Saturday: 120922 (1-5)

$

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WEEK 1: Day: 1

ME Upper Body:
1. Bench Press: Find 1RM

Accessory:
2. Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5
3. Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5

Assistance:
4. Triceps Exercise: 2-3×5-20
5. Back Exercise: 2-3×5-20
6. Shoulders Exercise: 2-3×5-20

See EXERCISE PAGE for list of Assistance Exercises.

Filed under: ME Upper Tagged: Bench Press, ME Upper

Monday: 130107 (1-1)

January 4, 2013, 5:00 am

≫ Next: Wednesday: 130313 (1-1)

≪ Previous: Sunday: 121125 (1-1)

$

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WEEK 1: Day: 1

ME Upper Body:
1. Bench Press: Find 1RM

Accessory:
2. Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
3. Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Assistance:
4. Triceps Exercise: 2-3×5-20 (#)
5. Lats Exercise: 2-3×5-20 (#)
6. Shoulders Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Assistance Exercises.

Filed under: ME Upper Tagged: Bench Press, ME Upper

Wednesday: 130313 (1-1)

March 8, 2013, 6:00 am

≫ Next: Sunday: 130526 (1-3)

≪ Previous: Monday: 130107 (1-1)

$

0

0

WEEK 1: Day: 1

ME Upper Body:
Bench Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Assistance:
Chest/Shoulders Exercise: 2-3×5-20 (#)
Lats/Rear Delts Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.

Filed under: ME Upper Tagged: Bench Press, ME Upper

Sunday: 130526 (1-3)

May 19, 2013, 6:10 am

≫ Next: Monday: 140224 (1-1)

≪ Previous: Wednesday: 130313 (1-1)

$

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WEEK 1: Day: 3

ME Upper:
1. Bench Press: Find 1-3RM (#)

Accessory:
2. Press Exercise
3. Back Exercise

MetCon:
3 RFT:

5 Man Makers 35/25#
200 Meter Run

Post time to comments:

Assistance:
4. Triceps Exercise
5. Biceps Exercise

Filed under: ME Upper, MetCon Tagged: 200 Meter Run, Bench Press, Man Maker, ME Upper

Monday: 140224 (1-1)

February 21, 2014, 6:00 am

≫ Next: Wednesday: 140521 (1-3)

≪ Previous: Sunday: 130526 (1-3)

$

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HE Upper:
Bench Press (Flat, Incline, or Decline): 80%x3x3 (#)
Drop Set: 70%x8x1 (#)

RE Upper:
Press (Regular, Push, or Seated): 2×5-20 (#)
Close Grip Bench Press (Flat, 2-3 Board, Decline, Incline, or Floor): 2×5-20 (#)

Lat Pulldowns or Pullups (Regular, Close, Neutral, Reverse, or Wide Grip): 2×5-20 (#)
Rows (Barbell, Chest Supported, Dumbbell, Iso-Lateral, Kroc, or Seated Cable): 2×5-20 (#)

Conditioning:
1 Mile Recovery Run.

Post time to comments:

Filed under: Conditioning, RE Upper Tagged: Bench Press, HE Upper, RE Upper, Recovery Run

Wednesday: 140521 (1-3)

May 16, 2014, 6:10 am

≫ Next: Wednesday: 140528 (2-3)

≪ Previous: Monday: 140224 (1-1)

$

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0

Olympic Weightlifting: 3×3 (1 top set)
Snatch (RPE 7)

Strength: 5×5 (1 top set)
Bench Press (RPE 7)

Assistance A: Pick One (4×2-6)
Barbell or Dumbbell Press
Board Bench Press
Close-Grip Bench Press
Floor Press
Incline Barbell Press
Paused Bench Press (2 seconds or more)
Reverse Band Board Press
Speed Bench (Bands Down or Chains)
Touch-and-Go Bench Press
Weighted Dip

Assistance B: Pick Two (4×6-15)
Dip
Dumbbell Bench Press
Dumbbell Incline Press
JM Press
RS Press

Filed under: Strength Tagged: Bench Press

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Wednesday: 140528 (2-3)

May 23, 2014, 6:10 am

≫ Next: Wednesday: 140604 (3-3)

≪ Previous: Wednesday: 140521 (1-3)

$

0

0

Olympic Weightlifting: 2×2 (1 top set)
Snatch (RPE 7)

Strength: 4×4 (1 top set)
Bench Press (RPE 7)

Assistance A: Pick One (4×2-6)
Barbell or Dumbbell Press
Board Bench Press
Close-Grip Bench Press
Floor Press
Incline Barbell Press
Paused Bench Press (2 seconds or more)
Reverse Band Board Press
Speed Bench (Bands Down or Chains)
Touch-and-Go Bench Press
Weighted Dip

Assistance B: Pick Two (4×6-15)
Dip
Dumbbell Bench Press
Dumbbell Incline Press
JM Press
RS Press

Filed under: Strength Tagged: Bench Press

Wednesday: 140604 (3-3)

May 30, 2014, 6:10 am

≫ Next: Saturday: 140830 (1-6)

≪ Previous: Wednesday: 140528 (2-3)

$

0

0

Olympic Weightlifting: 50%x1x5
Snatch (RPE 5)

Strength: 50%x1x5
Bench Press (RPE 5)

Assistance A: Pick One (2×2-6)
Barbell or Dumbbell Press
Board Bench Press
Close-Grip Bench Press
Floor Press
Incline Barbell Press
Paused Bench Press (2 seconds or more)
Reverse Band Board Press
Speed Bench (Bands Down or Chains)
Touch-and-Go Bench Press
Weighted Dip

Assistance B: Pick Two (2×6-15)
Dip
Dumbbell Bench Press
Dumbbell Incline Press
JM Press
RS Press

Filed under: Strength Tagged: Bench Press

Saturday: 140830 (1-6)

August 22, 2014, 6:25 am

≫ Next: Wednesday: 120912 (4-3)

≪ Previous: Wednesday: 140604 (3-3)

$

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Olympic Weightlifting: 3×3 (1 Top Set) (RPE 6)
Snatch: (#)
Clean + Jerk (1+1): (#)

Strength: 5×5 (1 Top Set) (RPE 6)
Back Squat: (#)
Bench Press: (#)

Conditioning:
3 Mile Slow Run.

Post time to comments:

Filed under: Conditioning, Olympic Weightlifting, Strength Tagged: Back Squat, Bench Press, Clean + Jerk, Slow Run, Snatch

Wednesday: 120912 (4-3)

September 6, 2012, 5:10 am

≫ Next: Saturday: 141025 (1-6)

≪ Previous: Saturday: 140830 (1-6)

$

0

0

WEEK 4: Day: 3

Olympic Weightlifting:
3-Position Power Snatches (floor, knee, hang): 70% of 1RM x 1 rep x 8 sets (#)

ME Upper Body:
Bench Press (bands or chains optional): Find 1RM

Assistance:
A1: Back Exercise
A2: Shoulders Exercise

B1: Triceps Exercise
B2: Core Exercise

MetCon:
For time:

21-15-9:
Sumo Deadlift High Pulls 75/55#
Push Press 75/55#

Post time to comments:

Filed under: ME Upper, MetCon, Olympic Weightlifting Tagged: 3-Position Power Snatch, Bench Press, ME Upper, Push Press, Sumo Deadlift High Pull

Saturday: 141025 (1-6)

October 17, 2014, 6:25 am

≫ Next: Saturday: 141101 (2-6)

≪ Previous: Wednesday: 120912 (4-3)

$

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0

Weightlifting: 3×3 (1 top set) (RPE 6)
Snatch:
Clean + Jerk (1+1):

Strength: 5×5 (1 top set) (RPE 6)
Bench Press:
Back Squat:

Filed under: Strength, Weightlifting Tagged: Back Squat, Bench Press, Clean + Jerk, Snatch

Saturday: 141101 (2-6)

October 24, 2014, 6:25 am

≫ Next: Saturday: 141108 (3-6)

≪ Previous: Saturday: 141025 (1-6)

$

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0

Weightlifting: 2×2 (1 top set) (RPE 6)
Snatch:
Clean + Jerk (1+1):

Strength: 4×4 (1 top set) (RPE 6)
Bench Press:
Back Squat:

Filed under: Strength, Weightlifting Tagged: Back Squat, Bench Press, Clean + Jerk, Snatch

Saturday: 141108 (3-6)

October 31, 2014, 6:20 am

≫ Next: Sunday: 160821 (1-2)

≪ Previous: Saturday: 141101 (2-6)

$

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0

Weightlifting: 50%x1x5 (RPE 6)
Snatch:
Clean + Jerk (1+1):

Strength: 50%x1x5 (RPE 6)
Bench Press:
Back Squat:

Filed under: Deload, Strength, Weightlifting Tagged: Back Squat, Bench Press, Clean + Jerk, Deload, Snatch

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Sunday: 160821 (1-2)

August 20, 2016, 6:00 pm

≫ Next: Tuesday: 160830 (1-11)

≪ Previous: Saturday: 141108 (3-6)

$

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0

Warm-up:

Strength:
Bench Press: Work up to x5 @9 RPE

MetCon:
5 RFT:

10 Pullup
5 Bench Press (Use 90% of above)

Post time and load to comments:

Filed under: Gymnastic, Strength Tagged: Bench Press, Pullup

Tuesday: 160830 (1-11)

August 29, 2016, 6:00 pm

≫ Next: Wednesday: 160907 (2-7)

≪ Previous: Sunday: 160821 (1-2)

$

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Warm-up:

Strength:
Bench Press: Work up to x3 @9 RPE

MetCon:
4 RFT:

3 Bench Press (Use 90% of above)
6 Burpee
9 Pullup

Post time and load to comments:

Filed under: Conditioning, Gymnastic, Strength Tagged: Bench Press, Burpee, Pullup

Wednesday: 160907 (2-7)

September 6, 2016, 6:00 pm

≫ Next: Friday: 160909 (2-9)

≪ Previous: Tuesday: 160830 (1-11)

$

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Warm-up:

Strength:
Bench Press: Work up to x5 @9 RPE

MetCon:
AMRAP 20:

10 Toes-to-Bar
5 Bench Press (Use 90% of above)
800m Run

Post total number of rounds and load to comments:

Filed under: Conditioning, Gymnastic, Strength Tagged: 800m Run, AMRAP, Bench Press, Toes-to-Bar

Friday: 160909 (2-9)

September 8, 2016, 6:00 pm

≫ Next: Friday: 160923 (3-3)

≪ Previous: Wednesday: 160907 (2-7)

$

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Warm-up:

Strength:
Bench Press: Work up to x3 @9 RPE (Load Drop) 4-6% Fatigue

Post load to comments:

Filed under: Strength Tagged: Bench Press

Friday: 160923 (3-3)

September 22, 2016, 6:00 pm

≫ Next: Saturday: 161001 (3-11)

≪ Previous: Friday: 160909 (2-9)

$

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Warm-up:

Strength:
Bench Press: Work up to x4 @9 RPE

MetCon:
5 RFT:

400m Run
6 Strict Pullup
4 Bench Press (Use 90% of above)

Post time and load to comments:

Filed under: Conditioning, Gymnastic, Strength Tagged: 400m Run, Bench Press, Strict Pullup