Category Archives: Upper Body/Arms

Power Snatches then KBS, HSPU and Goblet Rev Lunges

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3 rounds, increase weight per round

  • 3 x Three Position Power Snatch

Then 3 rounds

  • 3 x Power Snatch (from floor) @ last weight from above

5 rounds for time

  • 12 x Kettlebell Swings @ 24kg
  • 8 x Alternating Goblet Reverse Lunges (total, 4 per leg) @ 24kg
  • 4 x Handstand Pushups

Results: Snatch 65-80-95-95-95-95lbs. Metcon 10:21.

Strict Press and DB Bench Press then Ring MUs and Bar Facing Dips

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4 rounds

  • 4 x Strict Press @ 85% of 3RM

Then 2 rounds of

  • Max Incline Dumbbell Bench Press @ 20kg per hand

Then EMOM for 20 minutes

  • 1 x Ring Muscle Up

Then accumulate

  • 30 x Bar Facing Dips (as low as Possible)

Results: 3RM is 135lbs/61kg so 115lbs/52kg. DB Bench Press 20 and 15 reps. Muscle Ups went well, started on the low rings at the Par Cours with heels touching the ground for the first 16 reps, last 4 from the high rings.

Ring Muscle Ups, Dips and Pullups then Row

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E2MOM for 20 minutes

  • 2 x Ring Muscle Ups
  • 3 x Ring Dips

Then 4 rounds, rest 1 minute between exercises, rest 3 minutes between rounds

  • 5 x Strict Pullup
  • 5 x Wide Grip Pullup
  • 5 x Chin Up (reverse grip pullup)
  • 5 x Narrow Grip Pullup
  • 5 x Commando Pullup Left
  • 5 x Commando Pullup Right

Then accumulate

  • 50 x Straight Arm Cable Pulldowns

Did the third variation in this old video

The Finisher… For total distance, a 30/30 tabata (8 rounds of 30 seconds on / 30 seconds off)

  • Row

Results: All MUs and Pullups done as show. Used 25kg for the cable pulldowns. Row 1141m total. See how the back and lats feel tomorrow.