Monthly Archives: November 2023

Bench Press then Dumbell Presses, Rows and Pushups

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4 rounds of

  • 8-10 x Tempo Bench Press @ 60-65% of 3RM (3-4 second descent/3-4 second ascent)

EMOM for 15 minites rotate through

  • Minute 1 – 10 x Alternating Seated Dumbbell Press @ 12kg per Hand (r+l=rep)
  • Minute 2 – 10 x Deficit Pushups
  • Minute 3 – 12 x Alternating Dual Kettlebell Bent Rows @ 14kg per Hand (hold KBs in both hands in bent row position, and row one at a time, alternating sides)

Results: Bench Press, used 115lbs, 10-9-8-8 reps. For the seated press, sat on floo.

Overhead Press then Thrusters, KB Openers and Reverse Lunges

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4 rounds work up to a heavy

  • 6 x Strict Press

Then taken from Joeler Blades Instagram post, EMOM for 15 minutes

  • Minute 1 – 10 x Kettlebell Thrusters @ 14kg per Hand
  • MInute 2 – 15 x Kettlebell Reverse Lunges @ 14kg per Hand
  • Minute 3 – 15 x Kettlebell Openers 14kg per Hand

Results: 95-115-120-125lbs/57kg (only 4 reps on last set).