Close Grip Bench, other stufffs

WOD


1A) Close grip bench press
       1 x 5 - 65%
       1 x 5 - 75%
       ME - 85%

I got 13 reps with 155#, I am going to start Wendler on the close grip bench every Sundays after watching "Benching with louie" he says a close grip bench will build a regular grip bench and triceps especially right by the elbow need to be strong. So the close grip bench will help tremendously strengthen my lower and upper tri's. Also this is going to strengthen so many other movements jerks, presses, push ups, etc..

1B) Laying dumbell tricep extensions.
       1 x 10 - 30#
       2 x 10 - 25#

I am also going to start incorporating these after the bench every sunday.

2A) 5 Rounds not for time.
       7 Good mornings - 95#
       30 Meter farmers carry - 85# Gas cans
       Rest 45 seconds between rounds.

This started to get tough, the farmers carry burned my traps and forearms the good mornings sucked because I have a slight sun burn on my neck so the bar kept moving around.

3A) EMOM 20 Minutes.
       Even minutes - 3 Power snatches with 135#
       Odd minutes - 10 Toes 2 Bar

My hands started to hurt by the 10th minute so by the halfway point it was all mental. The weight never started to feel heavy but my grip was shot so pulling was a little sketchy. The toes 2 bar never became hard just my hands. It was really hot outside so my hands were sweating (and me of course) I have to use dirt as my chalk. Great wod.

3B) 3 Rounds for time.
       42 Meter swim
       5 Muscle ups
       20 Pistols (10 each leg)
My time 10:06

Summer time baby! Now time to throw in some swim wods, this one was different I didn't go 100% on the count of drying my hands and my rings are different than rogue rings (way harder than rogue rings) but good one.

God bless, JM