Wednesday Workout: Bench Press and Kettlebells

Strength

Close-grip Bench Press @ 30X0; 5 sets of 5; rest 90 sec btwn sets

WOD

3 rounds:

  • 30 sec KB Snatch (53/35#) Right Arm
  • 30 sec KB Snatch Left Arm
  • 30 sec KB Clean Right Arm
  • 30 sec KB Clean Left Arm
  • 30 sec KB Swing Right Arm
  • 30 sec KB Swing Left Arm
  • Rest 1 min

Score is total reps.

23 thoughts on “Wednesday Workout: Bench Press and Kettlebells

  1. Bench press max 111lb

    Round 1 72 @ 20 lb
    Round 2 79 @ 25 lb
    Round 3 85 @ 25 lb

    Wow my left arm is weaker than my right…

  2. BP: 111. Left shoulder felt a little tweaked for close grip, so stayed light
    WOD: 75, 73, 73= 221 rx

  3. BP up to 185
    WOD – 75 on the first rd. Back and hammies seized me up like the tin man on the second so DNF

  4. WOD: 81, 71, 69 = 221 @45#

  5. bench press up to 175# unassisted, then 185# with a spot
    workout: 72 reps per round with a 55# bell

  6. BP: 45, 65, 75×3
    WOD: 52, 68, 70 = 190 (Rx 1st rd, 26# rds 2 + 3)

  7. worked up to 175# on 5th set of CGBP
    92,87,72 = 251 Rx – Nasty rip on the 3rd round

  8. BP: Up to 155#
    WOD: 73, 73, 60 = 206 @ 35#

  9. CG BP: 99# — nice and light, love it

    WOD: 70, 60, 54 @45# (rx+ ?)
    Wanted 10 reps for each movement (yay extra rest?) but at the end just couldn’t hold on to the darn bell

    1. oh right arithmetic…

      184 rx+

  10. BP: 67, 77, 89, 94, 94
    WOD: 237 Rx

  11. BP – Up to 165
    WOD – 202 @ 35#

  12. BP: 67, 72, 77, 72, 77
    WOD: 75, 84, 89 Rx’d

  13. Bench: 2 sets of 155#, 3 sets of 165#

    WOD: 90 + 85 + 60 = 235 RX (That kettlebell sure got slippery)

    Barbell Club:

    Mid-hang Clean + Full Clean 5 x 1: 50kg, 60kg, 70kg, 80kg, 80kg

    RDL 5×3: 70kg

    Snatch-grip behind the neck push press 5×5: 3 sets of 115#, 2 sets of 125#

    3 x 1 min planks with 45# plate
    3 x 10 of band stretches

    1. psssst there is a whole place on the website now dedicated to the strength workouts — record your scores there!

  14. made up bench on thursday: 4×5@185, then superset 205/155, 3 and 5 reps

    1. Good, I thought you had died since you missed bench day.

      1. actually, I had to go to the Fresh Beat Band, and it was kind of like dying, slowly

  15. Saturday make-up…
    BP: 67, 77, 77, 82, 82#
    WOD: 282 @ 25#

    1. Spelled my own name wrong… Courteney.

  16. Sat Make-Up
    BP (narrow grip): 95#,115#, 115#, 120#, 120#e.
    WOD: 95, 98, 88 (281) @25#
    *In the warm up I tried 35# and didn’t think I could do the whole WOD with that weight.Maybe I could have.

Leave a Reply

Your email address will not be published.

search previous next tag category expand menu location phone mail time cart zoom edit close