Hop a Fence

Sunday 11/25/12

Press
3 x 5

RDL
3 x 10

Pull-ups

Close Grip BP

Press
142.5 x 5 x 2
142.5 x 10 (no fail)

RDL
140 x 10 x 3

Pull-ups (sup.)
11, 11, 9

s.s. with (1:00 rest between sets)

Close Grip BP
160 x 12 x 3

Neck
22.5 x 25 x 4

Posted by Phil

Labels: close-grip bench press, press, pull-ups, RDL

0 comments:

Newer Post Older Post Home

Subscribe to: Post Comments (Atom)

Blog Archive

Hop a Fence Links

Abbreviations and Acronyms

Other Links

Testify Strength & Conditioning
M.S.C.L.
Love The Game (Kiley)
California Strength
Catalyst Athletics
CrossFit
CrossFit Endurance
CrossFit Football
CrossFit Kansas City
CrossFit Omaha
CrossFit Rockford
Dutch Lowy
Gmaps Pedometer
GymnasticsWod
Gymnastic Bodies
Gym Jones
Mike's Gym
MobilityWod
Omaha Running Club
OPT
Ring Training
Weather - Omaha

Subscribe via email

Enter your email address:

Delivered by FeedBurner

Subscribe To

Posts

Posts

Comments

Comments

Followers

Labels

1 mile 10 miles 100m 12k 2 miles 20 rep max 200m 3 miles 4 miles 400m 40m 4th down 5 miles 5/3/1 500m row 5k 8 miles ab wheel air force WOD amrap amreap angie annie atomic sit-up back squat barbara baseline metcon below knee snatch below-knee hang power snatch bench press bike bike tt blarney stone 5k box jump box squat brick bro-con broad jump carse cert cfe cfe bike cfe row cfe run cfe swim chief chipper chippin wood cindy clean clean and jerk clean deadlift clean pull close-grip bench press competition complex cornhusker state games crossfit games crossfit games open crucible crushing helen daniel dark horse db fran db get-up DB hang power clean box jump db linda deadlift death by tabata depth jump des moines half-marathon di-fran-abeth diane dips double-under down-back dumbbell dutch's challenge e*trade baby e2mom elizabeth emom eva farmer carry fast and furious fight gone bad filthy 50 fran fran gots hope fran gots hops fran pull-up test frequency method front squat get-up ghd 1/2 sit-up ghd sit-up good morning grace grannie griff GTO half-cindy half-filthy 50 half-marathon half-rachel handstand handstand walk hang clean hang power clean hang power snatch hang snatch hang squat clean hang squat snatch hatch squat program heavy fran helen helen goes upside down high hang power clean high hang snatch hill sprints HSPU inverted burpee jackie jake jerk jumping squat karen kb get-up kb snatch kelly kiley KTE L-Pull-ups L-sit lincoln half-marathon linda lindsey lizzie long run long tabata long tabata run lumberjack 20 mcghee mini-tri mobility morrison muscle-up mustache nancy nate ni-bthaska-ke nutts OHS olympic press Omaha Open omaha triathlon overhead carry overhead squat parallette pendlay row phil pistol plank plyometrics power clean power clean from blocks power shrug power snatch power snatch from blocks powerlifting press pull-ups push jerk push press push-up quarter-angie race rachel RDL reverse hyper rice lake ring dips ring HSPU rockford rope row run tt sandbag carry sectional shoulder press sledgehammer slingshot snatch snatch deadlift snatch jump snatch pull split jerk sprints SQT squat squat snatch st. louis half-marathon strength and conditioning recovery sweatfest swim tt t. rice conditioning test tabata tabata run tabata something else tabata this team WOD testify the bear the sevens tim tire flip tire pull tommy v triathlon true push-up TTB twelve days of Christmas uneven grace usapl v-up vertical jump volkswagen wall climb weighted dip weighted pull-ups zercher squat