Tag Archives: Bench Press

Dumbell Presses then KB Swings, Cleans and Push Press

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6 rounds of

  • 4 x Seated Dumbbell Press @ 18kg
  • 8 x Dumbbell Bench Press @ 18kg
  • Rest 2 minutes

Then EMOM for 12 minutes

  • 3 x Dual Kettlebell Swing @ 14kg per Hand
  • 3 x Dual Kettlebell Clean
  • 3 x Dual Kettlebell Push Press

Then a finisher for time

  • 15 x Alternating Plank Kettlebell Pull Through (over/back = 1 rep)
  • 30 x Alternating Dynamic Planks (down/up = 1 rep/15 per side)
  • 45 x Mountain Climbers (l+r = 1 rep)

Results: Done as shown. Heavier on the Kettlebells would have been better but only have one of each the heavier KBs. Finisher 4:25.

Overhead Press then Row, Russian Twist and Bench Press

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5 rounds to establish a heavy

  • 8-12 x Seated Dumbbell Overhead Press

AMRAP in 16 minutes

  • Row 500m
  • 15 x Russian Twist @ 14kg (over and back is one rep)
  • 20 x Bench Press @ 80% of Bodyweight

Results: For the Overhead Press got to 18kg per hand woth 8 reps. 4 reps @ 20kg. Metcon 2 rounds plus Row, RT and 5 Bench Press. Bench Press @ 125lbs.

Bench Press and Rows then Ring Pushups, V-Ups and Cleans

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3 rounds of

  • 12 x Bench Press @ 95% of Bodyweight
  • Rest 30 seconds
  • 6 x Dumbbell Bent Rows @ 20kg per hand
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 8 x Ring Pushups
  • 10 x Dumbbell Hang Power Cleans @ 16k per hand
  • 12 x V-Ups

Results: Bench Press 12-12-9 reps unbroken (much better than last time). Metcon 8 rounds plus 5 reps.

Bench Press then Pushups, Deadlift and Bent Rows

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3 rounds of

  • 8 x Bench Press @ 110% x Body Weight
  • 5 x Bench Press @ 120% x Body Weight
  • 3 x Bench Press @ 125% x Body Weight
  • Max x Bench Press @ Body Weight

Then AMRAP in 12 minutes

  • 12 x Deficit Push Ups @ 15cm deficit
  • 5 x Deadlift plus Bent Row @ 135lbs

Results: Used 170-185-195(only 2 reps)lbs and got 8 reps on the last set. Metcon 8 rounds plus 8 reps.