Monthly Archives: May 2022

Bench Press and Pullups then Farmer Carry, Reverse Lunges, S2OH an Situps

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3 rounds of

  • 6 x Close Grip Bench Press @ 50-55%% of 1RM
  • Max Reps Close Grip Pullups
  • Rest 3 minutes between rounds

Then 5 rounds for max reps of Lunges, Situps and Presses…

  • 1 Minute Single Hand Farmer Carry @ 24kg Left
  • 1 Minute Single Hand Farmer Carry @ 24kg Right
  • 1 Minute Overhead Reverse Lunge @ 45lbs
  • 1 Minute Abmat Situps
  • 1 Minute Overhead Press @ 45lbs
  • 1 Minute Rest

Results: Used 115lbs for the Bench and hands about 1cm inside the knurl on the bar. Close Grip Pullups 10-8-8. Metcon 68-60-63-63-63 reps.

Zombie Squats, Pullups and Press then Pullups, Burpees and Thrusters

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Every 3 minutes for 15 minutes

  • 3 x Zombie Squat (start with empty bar and increase weight per round)
  • 6-8 x Wide Grip Strict Pullups

Then 5 rounds of

  • 5 x Strict Press @ 65%
  • 3 x Strict Press @ 75%
  • 1 x Strict Press @ 85%
  • 5 x Strict Press @ 75%
  • 3 x Strict Press @ 85%
  • 1 x Strict Press @ 95%
  • 1 x Strict Press @ 95%+ (if possible)

Then 3 rounds for time of

  • 21 x Pullups
  • 15 x Burpees
  • 9 x Thruster @ 110lbs

Results: Zombie Squats 45-65-95-115-125lbs. Strict Press (150lbs is my 1RM) 95-110-125-110-125-140-150lbs/68kg. Metcon 13:21.