The Iron Samurai is coming to CFD on June 30th! 

You shouldn’t miss this! Click here

WOD for Thursday 062112 — Click Here For Today’s Schedule
Bench Press
9 sets of 3 reps @50% 1RM
Rest no more than 60 seconds between sets
Then:
Chinups
3 sets of 8 reps
–Rest–
AMRAP in 12 minutes:
7 KB Swings (52/35)
7 DB Push Press (40/25)
7 Toes To Bar

Post Bench Press Loads and Workout Rounds To Comments
For the strength segment, the goal is to move the weight as quickly as possible for your three reps across all 9 sets, particularly on the way up.  Rep speed should be roughly 1 second down and 1 second up.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 50% or not. Perform three sets “wide” grip – pinkies on the outside line.  Three sets “medium” grip – thumbs distance from the middle knurling.  Three sets “narrow” grip – index finger just off the smooth part of the middle of the bar.

For the conditioning workout, perform American Swings.  Sub knees to elbows for toes to bar.  Do not overchalk the pullup bar and make sure you hold on tight.  For those of you using a box to mount the bar, DO NOT put it directly behind you in case you fall off.

Speed Bench at Westside Barbell
[youtube]http://www.youtube.com/watch?v=AnVDCZSxDfg[/youtube]

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar on July 7th!

Don’t miss out!  Click here for more info