Tag Archives: Bench Press

Bench Press then Pullups, Bike and DB Snatch

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3 rounds

  • 5 x Bench Press @ 90% of 3RM set last time

Then the “Smash Brothers” WOD from wodwellcf on Instagram….

5 rounds for time

  • 12 x Pullups
  • 1000m Bike or 400m Run
  • 24 x Alternating Dumbbell Snatch @ 20kg (total, 12 per side)

Results: Used 77kg/170lbs for the Bench. Metcon 25:58.

Bench Press, Bent Rows and Pushups

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5 rounds to work up to a heavy 3 RM of

  • 5-3-3-3-3 x Bench Press

Then 2 rounds of

  • 15-20 x Incline Bench Press @ 20kg

Then every 2 minutes for 12 minutes

  • 4-5 x Barbell Bent Rows @ 135lbs
  • 8-10 x TRX Russian Pushups

Then 2 rounds of

  • 15 x Narrow Grip Barbell Bent Rows @ 43kg/95lbs

Results: 3RM Bench Press 86kg/190lbs. Incline Bench 20 and 17 reps. For the E2MOM had to break the Pushups into sets of 4 and 2 and in the last set could only manage 4 Russian Pushups total before time ran out.

Strict Press them Bench Press, Situps and Halos

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Taken from the latest RepWerks Overhead Press cycle.

5 rounds increasing weight each round if possible

  • 10 x Strict Press

Then every 3 minutes for 15 minutes

  • 10 x Bench Press @ 115lbs
  • 10 x Straight Leg Weighted Situps @ 14kg (with arms extended overhead)
  • 10 x Halos (cw plus ccw = 1 rep) @ 14kg

Results: Strict Press… 30-34-36-39-39kg.