Close Grip Bench Press
3 sets of 3-2-1
Add 5# to last weeks weight
20 Lunge Steps (alternating – 135/95) – Front rack position
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When we do the lunge steps in what position are we supposed to have the bar?
Question on reps, if I am scaling the PHSPU to just regular HSPU and the Muscle-ups for pull-ups and dips what is the reps?
Sorry… I didn’t see this yesterday… for future reference…
PHSPU – you can do HSPU or deficit pushups. I had two 55# plates stacked on each side since I have not mastered PHSPU yet.
For MU – we sometimes do 3 pullups, 3 dips as a sub for one MU. And sometimes, we have people just do MU work with bands from the ground. Just depends on the workout.
Just curious what are some of the things you have people do with the bands for MU because I am not very good at them and am trying to find drills that can help me out.
For the strength portion, is the scheme a set of 3, set of 2 and a set of 1? Or is it three cycles of a set of 3, set of 2, set of 1? Thank you.
3 rounds/sets of 3-2-1 reps. Take about 30-45 seconds between 3-2-1 and about 45 sec-1 min between rounds.
I am not sure of the scale for PHSPU to HSPU, but the scale for MU is 3 Ring dips or Dips and 3 Pullups per MU
Close Grip Bench Press. @205# (no misses). When I started this program I was at 165#. So I am seeing great improvement week to week. Love it!
MU’s (scaled 15 Pull-Ups and 15 Dips per round)
Lunges (scaled to 110lbs front rack)
Close grip bench-215#
15 pull ups and 15 dips
Front rack walking lunges-95#
This is only my 2nd week of crossfit and im not real confident with the front rack position. I will come around soon.
Did close grip on Tuesday
Did push jerk 3-3-3-3-3-3-3 at 175#
12:02 at 95# lunges and 3 MU and 3 pull-ups per MU
Stayed at 135# with front rack lunges. Regressed to regular hspu with 4″ deficit and low rings with band on L-sit MUs. Don’t have the room for regular MUs at home gym.
Oh yeah…215# close grip BP and 14:50 on the metcon
Close Grip Bench Press: 205lb
Metcon: 19:34 Scaled MU to 3 pull-ups and 3 dips. Only because we have no where to do muscle ups at our home gym.
Close grip bench: 205lb
Metcon: 15:53 subbed muscles ups for pull ups and dips couldn’t hang the rings anywhere
Didn’t do the bench, worked my mobility an flexibility
Did the metcon RX 10:03
11:45 did lunges in overhead position like the games
I am horrible at pull ups. What can I do to improve? I’ve been trying jumping pull ups and pull ups with bands but still am not seeing much improvement.
What does PHSPU mean I know what HSPU is the P is throwing me off.
Parallette. I couldn’t do parallette so I did deficit HSPU with two 55# weights stacked on either side.
285 Close Grip Bench
Muscles Ups were a bit rough. 4-2-2 substituted the missed reps with pull-ups and dips.
Do you guys work on your PHSPU strict or most always kipping or mixed? I’m always conflicted, I want to have a good kip, but it definitely seems like it limits exertion at the bottom of my range of motion when I get a good kip going. Anyone’s input is welcome.
No bench – did deficit push-ups with a 40 lb vest and 50 lb slam ball on my back
WOD: 12:22 Rx – fun workout
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