Option Benching

CFD is going to watch the Carolina Phoenix! 

Come watch Murphie smash people!  Info here.

WOD for Saturday 051912 — Click Here For Today’s Schedule
Bench Press
9 sets of 3 reps @50% 1RM
Rest no more than 60 seconds between sets
1st three sets “wide” grip – pinkies on the outside line
2nd three sets “medium” grip – thumbs distance from the middle knurling
3rd three sets “narrow” grip – index finger just off the smooth part of the middle of the bar
–Rest–
For Time:
50 Dips
100 Toes To Bar
Break up movements in any order and number of sets

Post Bench Load and Workout Rounds to Comments
For the strength segment, we introduce the concept of Dynamic Effort from the Westside Conjugate System.  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.  Make sure you watch the video below.

For the conditioning workout, you can break up each movement into as many sets as you wish and switch back and forth from movement to movement if you choose.  Perform your dips on rings, bars, or parallettes.

COMMUNITY WORKOUT today at 11am!  Bring your friends!

OPEN GYM today from 11am – 1:30pm! (11-12 in the “green” room and 12-1:30 in the “main” room)

Dynamic Effort Bench at Westside!
[youtube]http://www.youtube.com/watch?v=AnVDCZSxDfg[/youtube]

[youtube]http://www.youtube.com/watch?v=CUpwLhZh66A[/youtube]