Category Archives: Upper Body/Arms

Strict Press then Row, RDLs, Bench Press and Pushups

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 70% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 16kg per Hand
  • Max Strict Pullups

Then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB Romainian Deadlifts @ 20kg per hand
  • Max Incline Bench Press @ Bodyweight

Rest 3 minutes then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB RDL @ 20kg per hand
  • Max Flat Bench Press @ Bodyweight

Results: Used 75lbs for the Presses. Part 2 – 8/12 and 7/8 reps. Metcon 7 and 4 (lame).

Strict Presses and Power Snatch then Pike Shoulder Taps and TRX Pike Presses

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6 rounds of, rest 1 minute between rounds

  • 8 x Strict Press with 2 second pause at top @ 60% of 8RM set on 1. June

Rest 1 minute then 2 rounds of, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 14kg per Hand

Then 6 rounds of, rest one minute between rounds

  • 8 x Hang Power Snatch @ 75lbs/34kg

Then 3 rounds of

  • 20 x Shoulder Taps in pike pushup position

Then 3 rounds of

  • 8 x TRX Pike Press

Results: Used 65lbs/30kg for the Strict Press. Dumbbell Press 8 and 6 reps. For the shoulder taps put my feet on a 75cm box.

Muscle Ups, Bench Press, Pullups, and L-Sits

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EMOM for 10 minutes

  • 1 x Seated Muscle Up

Then 3 rounds of

  • AMRAP Bench Press @ Bodyweight plus 10lbs
  • Rest 1 minute
  • 5 x Weighted Ring Pullup @ 10kg (Break if needed, keep pause between reps as short as possible)
  • Rest 2 minutes

Then finisher

  • 6 x Towel Pullups (switch top and bottom hands after each rep, so ends up as 6 x 1 rep with alternating hands)
  • 2 minute Plank
  • 6 x Towel Pullups (same as above)
  • 1 minute Dynamic Plank (alternating straight arms to elbows)

Results: Bench Press 10-7-6 reps. Plank was easier than I thought it would be… actually felt like I could have done another minute.

Bench and Pulldowns then a KB EMOM

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3 rounds of

  • Max Unbroken Reps Bench Press @ Body Weight
  • Rest 3 minutes (maximize number of reps)

Then 3 rounds of

  • 10 x Narrow Grip Cable Pulldowns @ 70lbs
  • 10 x Deficit Weighted Pushups @ 10kg (hands on yoga blocks)

Then every 2 minutes for 10 minutes (both left and right is one round)

  • 4 x Single Kettlebell Gunslingers Left @ 20kg
  • 4 x Single Kettlebell Thruster Left
  • 4 x Single Kettlebell Bent Row Left
  • Repeat on Right

Results: Bench Press 11-11-7. The rest done as shown.

Overhead Press then TGUs, Wall Walks and T2B

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Take 15 minutes and work up to a heavy

  • 8 x Strict Press

Then 1 round of

  • 20 x Push Press @ 70% of above weight

Then EMOM for 16 minutes rotate through the following (4 rounds of each)

  • Station 1 – 2 x Turkish Getups @ 16kg (total, one per side)
  • Station 2 – 2 x Wall Walks
  • Station 3 – 6 x Strict Toes to Bar
  • Station 4 – 8 x DB Press @ 14kg

Results: Strict Press 105lbs (65-95-105-110lbs(failed at 6 reps)). Used 75lbs for part 2.