WOD
Bench
7-5-3
“Thunderclouds”
20 Calorie Bike
30 Snatches (135/95)
WOD Guidance & Goal:
For the bench press, you’ll work up to 70% for the 7 reps, 80% for the 5 reps and 90% for the 3 reps. For the metcon, The bike will take 1-2 minutes and the snatches 4-6 minutes. When fresh, you should be able to do 5 consecutive snatches. There will be a 10 minute cap.
Post Weight + Time to Comments. Compare scores HERE.
ENDURANCE
5 rounds
3 min moderate, 3 min easy
BARBELL CLUB
Burgener Strength
1) Back squat: 65%x5 reps, 70%x 5 reps x 3 sets.
Rest 10 minutes, then:
2) Front squat: 65%x5 reps x 4 sets.
3) Today’s Bench
105/115/120
5:56 75#
3/4/2019:
105/110/115
5:15 65#
135#
6:31 70#
80, 90 (failed 5th), 90
5:55 55#
115/135/145 (PR for 3 reps, maybe for 5 too)
6:39 (75#)
85/90×4/90
55# 5:00
Bench 125 x 5, 125 x 3, 115 x 3
8:15 @ 70#
3.04.2019
Bench 115/125/135 or thereabouts
6:30 @ 65#
185 / 205 / 225 x 1
4:55 (115#)
4:28 75# PC
175/185/205. 5:18 @115#
Shoulder rehab for bench
4:57 95# clean 6×5
85/95/100
4:53 #55 (1 min faster but 10lb lighter then last time- pretty sore from all those pull-ups so took it easy today)
185/195/205
6:44 rx
185/195/205
8:08 Rx
175/185/195 5:52 95#
175 / 185 / 205×2
5:45 95# – 30 sec faster than 3/4/2019 but really need to speed these up
100/110/120
4:55 55#
150/160/165 _ 6:24 75#
175/185/205
5:29 rx
155#
6:17 95#
80#, 85#, 90#
5:08, 55#
7@215/5@225/2@235, failed #3 in glorious fashion
8:42 Rx
105/115/125
5:23rx
245/255/265
3:25 Rx
85/90/95
5:05- 65#
85/90/95#
5:15 @55#
85-105-110 then 10×85# (no spotter in basement so I didn’t go up to full 90% did an extra safe set of 10 @ 85#)
Modified
Row 20 1:17
60 single arm db snatches 35# 2:45
*Too cold and dark for barbell in garage
145# 3:45 @ 65# (really light, but wrist is bothering me)