A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 2 reps
Rest 2-3 minutes

Build to today’s heavy 2 or 3-RM.

B.
In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups

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Joshua T
Joshua T
December 6, 2015 12:16 pm

A. 205#, 225#, 245#, 265#, 275# f only one rep and my ass came up. So 265#
B. Rx solo 1:1. 14:37

Andy M
Andy M
December 1, 2015 7:58 pm

A: BP 3 x 205-225(2)-225(1)-205-205
B. 3 rds @ 70# — 1:03, 1:13, 1:19

Chris Reil, Jr.
Chris Reil, Jr.
December 1, 2015 9:13 am

A: 255×3, 265×3, 275×3, 285×2, 295×1 (325 1RM P|R); Bench jusT wasn’t with me today.
B: 9:38RX solo as individual no breaks. Unbroken on all movements. Definitely felt the HRPU in the shoulders and chest after bench press. Did my best to not worm any of the push ups.
C: 3 Rounds of 10 KB Goblet Squats (70#), 10 GHD Sit Ups (to parallel, just got my GHD so slowly working to full ROM), 15 Hip Extensions; rest :60 between each round.

Skeeter
Skeeter
November 30, 2015 6:46 pm

A.
Used DBs.
160×3
180×2, couldn’t get 3rd rep.
180×2
180×2
180×2

B.
Work:Rest = 1:1
1 – 1:14. Unbroken.
2 – 1:43. Broke HRPU at 10.
3 – 1:40. Broke HRPU at 10.
4 – 1:49. Broke HRPU at 9.
5 – 2:03. Broke HRPU at 8.

All KBS unbroken.

Bryce Smith
Bryce Smith
November 30, 2015 9:24 pm
Reply to  Skeeter

Nice job Skeeter! Hand release pushups get so hard to fast!

Skeeter
Skeeter
November 30, 2015 9:27 pm
Reply to  Bryce Smith

Thanks, Bryce. It’s Eddie Y. Miss you guys. I gotta stop by and say hi. Hope all is well w you.

Bryce Smith
Bryce Smith
November 30, 2015 9:30 pm
Reply to  Skeeter

We miss you man! Glad to see you are still at it despite that crazy thing called life that loves to get in the way. Keep up the good work and happy holidays. Hope to hear from you soon =)

Steven
Steven
November 30, 2015 6:45 pm

A. 3x80kg 3×82.5 3×85 2×87.5 2x90kg
B.16:45 Rx’d (Solo 1:1)

Bryce Smith
Bryce Smith
November 30, 2015 9:23 pm
Reply to  Steven

Way to go Steven! That chest is getting super strong!

Aaron Lesher
Aaron Lesher
November 30, 2015 5:03 pm

A. 155×3, 165×3, 175×3, 185×3 (3RM PR), 195×2 (2RM PR)

B. Did solo, 1:1 rest, Rx: 1:12, 1:22, 1:27, 1:47, 1:32

Bryce Smith
Bryce Smith
November 30, 2015 9:23 pm
Reply to  Aaron Lesher

WoW! Congrats on the double PR and that is a super fast time with all those pushups! Way to push Aaron!

Lauren Evans
Lauren Evans
November 30, 2015 4:16 pm

A. 95/105/105/105/95

Counted my last set of 105 as my 2rm, had no one to spot and had to fight. Worked on some skill work like t2b and du nothing crazy just trying to get more comfortable and find what best works for me

B. 13:05 with 40# kb. I’m trying to work up to 55 again. My push ups killed me!

Bryce Smith
Bryce Smith
November 30, 2015 9:22 pm
Reply to  Lauren Evans

Every day you will continue to get better Lauren! Super stoked to have you as a part of our community as you strive to become the best version of you! =)

Ryan Smith
Ryan Smith
November 30, 2015 4:02 pm

A) 185×3 – 205×3 – 220×3 – 230×3 – 240×3
B) 14:22rx
:60 seconds between rounds. KBS unbroken, hit a wall on HRPU.
C) Did a little extra conditioning –
10 rounds:
1:00 row for meters
:30 rest
All sets at 300m+

Bryce Smith
Bryce Smith
November 30, 2015 9:21 pm
Reply to  Ryan Smith

Strong rowing! Good call to row after all of the pushups!

Justin Jacobs
Justin Jacobs
November 30, 2015 2:29 pm

A) 175×2, 195×2, 205×2 (ugly), 195×2, 195×2
B) 14:30 rx

Bryce Smith
Bryce Smith
November 30, 2015 9:20 pm
Reply to  Justin Jacobs

Awesome job being sub 15 minutes on the conditioning!

Amber Nollen
Amber Nollen
November 30, 2015 2:19 pm

Out of town still
Did tabatas
Set 1: stair run
Set 2: hollow rockers
Set3: burpees
Set4: ab bike/sit ups

Back at it tomorrow!

Bryce Smith
Bryce Smith
November 30, 2015 9:19 pm
Reply to  Amber Nollen

Way to stay active Amber! Tabata cycles are great!

Foley
Foley
November 30, 2015 2:14 pm

A. 155×3, 175×3, 195×3, 215×3, 225×1
B. 1:1 with rest, 1:20, 1:42, 1:57, 2:00, 1:50. KB all unbroken. Pushups hit a wall after the first round.

Bryce Smith
Bryce Smith
November 30, 2015 9:18 pm
Reply to  Foley

Way to fight to be 2:00 or less! Nice work Foley!

Chad G.
Chad G.
November 30, 2015 1:19 pm

A. 3×205#, 3×225, 3×235, 3×245, 3×255 (more next time if I have a spotter, #275 1RM)
B. Totally forgot about the partner part or doing 1:1 work/rest. Did straight through: Rx 11:37.

Bryce Smith
Bryce Smith
November 30, 2015 9:18 pm
Reply to  Chad G.

Way to get the work done Chad! Super strong bench press!

matthew rodrigues
matthew rodrigues
November 30, 2015 10:01 am

American KB Swings?

Bryce Smith
Bryce Smith
November 30, 2015 9:17 pm

We always do Russian Style swings for the benefit of the dynamic hip movement. Many athlete have a hard time and develop impingement of the shoulder at the AC Joint or get to compromised positions in the lumbar spine as a result of poor thoracic mobility so we stick with the russian swing. Thanks so much for asking Matthew!

Vittorio-BTM-ITALY
Vittorio-BTM-ITALY
November 30, 2015 8:20 am

A. 2x 112kg – 106- 100 – 100 – 90
B. 8′ with 24kg

Chris M.
Chris M.
November 30, 2015 6:42 am

A. Bench Press 2 x 215 / 225 / 235 / 245 / 250 (5# PR)
B. As Rx (Solo 1:1 – hybrid swings)
1:05 / 1:08 / 1:11 / 1:30 / 1:24
… push-ups gave out on R4 (12-4-4) and R5 (14-6).

Bryce Smith
Bryce Smith
November 30, 2015 9:15 pm
Reply to  Chris M.

Congrats on the PR Chris! Nice work chipping away on those pushups

Steve Strickland
Steve Strickland
November 30, 2015 4:06 am

A.
185×2, 205×2, 225×2, 235×2, 245×1

B.
~22:00 Rx (1:1 rest, no partner)

Bryce Smith
Bryce Smith
November 30, 2015 9:15 pm

Way to knock out all the pushups Steve!

Matteo Kravczyk
Matteo Kravczyk
November 30, 2015 2:17 am

A: 2 x 160 / 170 / 180 / 185 / 195# (PR)
B: 1:40 / 1:44 / 1:46 / 1:50 / 1:49 @ DB 55# , 1 work / 1 rest

Bryce Smith
Bryce Smith
November 30, 2015 9:14 pm

Wooohooo! Congrats on the PR Matteo! Nice consistency on the conditioning! That chest is going to be a little sore tomorrow

Matteo Kravczyk
Matteo Kravczyk
December 1, 2015 12:38 am
Reply to  Bryce Smith

Luckily were some today without chest pain 🙂

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