Workout of the Day
A.
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
300 Meter Run

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Bryan
Bryan
September 5, 2015 7:08 am

A. Bryan – single arm dumbbell bench press x 6 reps/arm (40#). Dumbbell row x 20 reps. Christy – (20#).
B. Bryan (60# dumbbell) – 4 rounds + 20db swings + 1 press. Christy (20#) – 4 rounds + 20db swings + 5 press.

Steve Strickland
Steve Strickland
August 17, 2015 4:14 am

A: 185×6, 205×5, 225×4
B: 3+10 (row for run)

Nickalaus Butler
Nickalaus Butler
August 15, 2015 10:58 am

A: Complete
B: 6 rnds + 23 @ 24kg swing and 20kg press.

Patrick
Patrick
August 12, 2015 9:39 am

A , lacked time due to coaching

B 5rd + 3 swings

Todd E.
Todd E.
August 12, 2015 12:15 am

A. 3×5@275 Bench. 3×20@70lb Row (that sucked!!!!)
B. 5 rounds RX.

Bryce Smith
Bryce Smith
August 12, 2015 2:06 pm
Reply to  Todd E.

nice work on that row! That upper back is gonna be strong!

Kyle Swinford
Kyle Swinford
August 11, 2015 9:25 pm

A. Bench Press 3×6 @ 205#; DB Row 3×20 @ 60#
B. Rx: 5 Rounds

Bill Comerford
Bill Comerford
August 11, 2015 9:04 pm

Is the press overhead or 1 arm bench?

Jarred
Jarred
August 12, 2015 4:48 am
Reply to  Bill Comerford

Overhead. Like a strict shoulder press.

Jarred
Jarred
August 11, 2015 9:02 pm

A. 135/155/165 (Bench), 53# KB (Row)
B. 5 + 23 (53# KBS, 35# Press) – Weak Overhead with the left arm.

Bryce Smith
Bryce Smith
August 12, 2015 2:08 pm
Reply to  Jarred

Nice work Jarred! We are starting to incorporate more unilateral work with both the upper and lower extremities as we are noticing strength discrepancies among many athletes, not just you. Keep working hard and in no time you will balance out the two sides.

Amber Nollen
Amber Nollen
August 11, 2015 8:18 pm

I didn’t bench today. Today was my deadlift day in my dl programming. 5×1 @90% which was 255 today.
Then completed the rows separate 3sets of 15 each arm
B: Just shy of 5 rounds. I would call it 4 rounds +30 reps +250m run

I have never done kb presses and the 35#kb was really quite heavy for me and I had to start push pressing it towards the end for getting the last couple of reps. But I felt it was really good work for building my shoulder stg.

Bill Comerford
Bill Comerford
August 11, 2015 7:51 pm

225, 235, 240 x 6,6,5 and 55,60,65 x 15 row
B. 3 rds +30 Rx

Do you do swings to eye level or completely overhead? I did mine overhead

Jarred
Jarred
August 12, 2015 4:49 am
Reply to  Bill Comerford

I did mine overhead. Typically they will call out Russian swings specifically.

Bryce Smith
Bryce Smith
August 12, 2015 2:10 pm
Reply to  Jarred

For KBS we are always focusing on the dynamic hip movement. Typically in our group sessions we will have athletes swing to eye level as most people lack the shoulder mobility for the overhead finish position of an American swing with such a narrow grip. I hope this is helpful for your future sessions.

Ryan Smith
Ryan Smith
August 11, 2015 4:47 pm

Had a small fundraiser comp Sunday so took yesterday off and made that up today.

A) 1 clean ever 2:00 – started at 205 adding 10# every 2 min finishing at 305. Small tweak in my knee so I called it there.

B) capacity test – 4+14rx

Bryce Smith
Bryce Smith
August 12, 2015 2:11 pm
Reply to  Ryan Smith

Nice work Ryan. Listen to that knee as we wouldn’t want it to get any worse over time.

Ryan Smith
Ryan Smith
August 12, 2015 2:39 pm
Reply to  Bryce Smith

Thanks man. Yeah everything was kosher until I hit that 90%+ range. So now I know where to keep things for the time being

Greg
Greg
August 11, 2015 3:12 pm

A. 135×6 / 155×6 / 185×6 / rows at 50#
B. 5+6 Rx and unbroken. Did better than I anticipated with this.

Bryce Smith
Bryce Smith
August 12, 2015 2:11 pm
Reply to  Greg

You are always stronger than you think! Nice job greg!

Bz
Bz
August 11, 2015 2:18 pm

A. 275×5 all 3 sets; 32kg kb x15 ea
No time for part B

Bryce Smith
Bryce Smith
August 12, 2015 2:12 pm
Reply to  Bz

Nice job with the lifting Bz!

Leslie A
Leslie A
August 11, 2015 11:58 am

A: #85 all 3 sets (6 reps each)
Rows with #35 (20 swing each)
B: 5 + 20 kbs
Kbs with #35, Press with #26
🙂

Andrew Benton
Andrew Benton
August 11, 2015 9:58 am

A: 205 x 6. 215 x 6. 225 x 4.
All rows done with 24kg bell x 20

B: 4 rounds even with 24kg bell. Just tried to keep moving the whole time. Thanks for programming!

Cj Martin
Admin
Cj Martin
August 11, 2015 12:49 pm
Reply to  Andrew Benton

Great job Andrew!

Kristoffer Roberts
Kristoffer Roberts
August 11, 2015 7:41 am

What does the @ 20×1 mean or the @10×0

Cj Martin
Admin
Cj Martin
August 11, 2015 12:49 pm
Reply to  Chris M.

Thanks Chris!

Jarred
Jarred
August 11, 2015 11:40 am

Tempo – check out the link Chris posted.

Kristoffer Roberts
Kristoffer Roberts
August 11, 2015 11:45 am

thank you both. That’s a really neat way to work out

Jarred
Jarred
August 11, 2015 9:03 pm

Just wait until the 30X1 squats come back around….#hellday

Kyle J Smith
Kyle J Smith
August 11, 2015 7:34 am

A. Bench 3×6@205. Row 3×15/arm @32 kg
B. RX almost 4 rounds

Jeremy R
Jeremy R
August 11, 2015 7:06 am

A. 5 x 225, 225, 230
15 x 55# row

B. 5+20 rx

Chris M.
Chris M.
August 11, 2015 7:36 am
Reply to  Jeremy R

Solid bench numbers Jeremy – nice work.

Cj Martin
Admin
Cj Martin
August 11, 2015 12:50 pm
Reply to  Jeremy R

Good work Jeremy!

Chris M.
Chris M.
August 11, 2015 6:54 am

A. As Rx
Bench 3×5 @ 205#
Row 3×15 @ 70#

B. As Rx – 5 rounds + 17
… Left shoulder felt a little unstable on the presses … Swings unbroken

Jeremy R
Jeremy R
August 11, 2015 7:07 am
Reply to  Chris M.

Nice work Chris!!!

Pär Fransson
Pär Fransson
August 11, 2015 6:50 am

A: BP 5@80kg, 5@80kg, 5@82kg
10/arm @ 32kg kettle bell

B: 4+24
KBS RX, KB-press @16kg.
300m in the rain! 🙂

Jeremy R
Jeremy R
August 11, 2015 7:08 am
Reply to  Pär Fransson

Nice! In the rain, now that is dedication right there!!!

Pär Fransson
Pär Fransson
August 11, 2015 1:07 pm
Reply to  Jeremy R

well, after those 20 swings and 10 presses running in the rain was just a relief 🙂

Cj Martin
Admin
Cj Martin
August 11, 2015 12:50 pm
Reply to  Pär Fransson

No rain in San Diego…time to make the move. 🙂