The Iron Samurai is coming to CFD this weekend! 

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WOD for Tuesday 062612 — Click Here For Today’s Schedule
Bench Press – medium grip
Establish 1RM
–Rest–
“Grace”
For Time:
30 Clean and Jerk (135/95)

Finisher:
Band Pull Aparts
100 reps

Post Bench Press Loads and Workout Time To Comments
For the MediumGrip Bench Press, take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.  Grip the bar about a thumbs distance from smooth part of the bar on the inside of the knurling. 

Today’s conditioning workout is a Strength & Conditioning Benchmark. You can push or split jerk, but if you split you must stand to full knee and hip extension before lowering the bar to the ground.  

For a finisher, grab a light band and perform 100 total reps.  Break up in no more than 5 sets.

Shane Sweatt and Laura Phelps-Sweatt demo the Bench Press
[youtube]http://www.youtube.com/watch?v=k3Mvyt4pBQQ[/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