Category Archives: Upper Body/Arms

Bench Press then Row and Sandbag Thrusters

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Then 7 rounds (heavier than last time)

  • 9 x Bench Press @ 55% 1RM
  • 7 x Bench Press @ 65% 1RM
  • 5 x Bench Press @ 70% 1RM
  • 5 x Bench Press @ 70%
  • 5 x Bench Press @ 70%
  • 7 x Bench Press @ 65%
  • 9 x Bench Press @ 55%

Then from Crossit mainsite…

Every 10 minutes for 30 minutes

  • Row 500m
  • Max Unbroken Sandbag Thrusters @ 20kg (Wall Balls @ 10kg)

Results: Bench Press 125-140-155( 3)-140-125lbs (57-64-70kg)… Metcon 70 Thrusters.

Muscle Up Progressions and Weighted Pullup them HPC, T2B and Burpees

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Work on Bar Muscleup Progressions…

  • 3 x 10-15 Second Flase Grip Hang

3 sets of

  • 5-8 x Straight Arm Pullups

3 rounds of

  • 10-15 Second Tuck Front Lever Hold

Then 9 rounds

  • 7 x Strict Pullups
  • 5 x Weighted Pullups @ 10kg
  • 3 x Weighted Pullups @ 13kg
  • 1 x Weighted Pullups @ 20kg
  • 1 x Weighted Pullups @ 20kg
  • 1 x Weighted Pullups @ 20kg
  • 3 x Weighted Pullups @ 13kg
  • 5 x Weighted Pullups @ 10kg
  • 7 x Strict Pullups

Then 5 rounds for time of

  • 8 x Toes to Bar
  • 8 x Hang Power Clean @ 95lbs/43kg
  • 8 x Burpees

Results: Metcon 10:36

Handstand Work then Bench Press and Dips

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Take 15 minutes and work on Handstands.

Then 7 rounds (heavier than last time)

  • 9 x Bench Press @ 50% 1RM
  • 7 x Bench Press @ 55% 1RM
  • 5 x Bench Press @ 60% 1RM
  • 5 x Bench Press @ 60%
  • 5 x Bench Press @ 60%
  • 7 x Bench Press @ 55%
  • 9 x Bench Press @ 50%

Then 3 sets of

  • Max Dips

Results: Bench Press 115-125-40(x3)-125-115lbs (52-57-64-57-52kg)… adjusted my results from last time… no way I did that much weight. Dips 10-10-8.

DUs then Bench Press

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EMOM for 10 minutes

  • 30 x Double Unders

Then every 90 seconds for 5 rounds (7 1/2 minutes) with forearms on a large stability ball

  • 10 x Forearm Saw (foreward and back is one rep)
  • 10 x Stir the Pot Left
  • 10 x Stir the Pot Right

Then 4 rounds, rest 2 minutes between rounds, increase weight per round

  • 20 x Bench Press
  • 15 x Bench Press
  • 10 x Bench Press
  • 5 x Bench Press

Results: Bench Press 95-115-125-135lbs/61kg.

Weighted Pullups and Bench Press then Pushups, Pulluos and Situps

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7 rounds

  • 5-3-1-1-1-3-5 x Weighted Pullups @ 10kg
  • Rest 1 minute
  • 9-7-5-5-5-7-9 x Bench Press, increase weight per round
  • Rest 1 minute

Then EMOM for 20 minutes

  • 3 x Strict Pullups
  • 5 x Pushups
  • 7 x Abmat Situps

Results: Bench Press 145-155-165(x3)-155-145lbs (I think, forgot to write it down).