Speed’s What We Need


Speed’s What We Need

THIS SATURDAY! 10am-12pm

FREE Goal Setting and Programming for Strength & Conditioning Veterans Workshop

WOD for Tuesday 012213Click Here For Today’s Schedule
Bench Press – 50% bar weight + 20% band tension                 
9 sets of 3 reps (three grip widths)
AMRAP in 10 minutes:
10 Push Press (115/75)
10 KB Swings (52/35)
10 Box Jumps (24/20)

Post Bench Press Loads and Workout Rounds Completed 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.  Make sure you watch the video below.

For the conditioning workout, take the Push Press bar from the floor and don’t turn them into jerks of any kind…push press only!  Swings are American (ie, overhead).

Westside Speed Bench Day with Louie Simmons

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! 

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