Tag Archives: Bench Press

Bench Press then KB Swings, Cleans and Lunges

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4 rounds

  • 8 x Bench Press @ Body Weight
  • 5 x Bench Press @ 110% x BW
  • 3 x Bench Press @ 120% x BW
  • max x Bench Press @ Body Weight

Then accumulate as fast as possible

  • 30 x Hand Release Pushups

Then 5 rounds for time, start with single KB on one side then switch to the other, right + left = 1 round…

  • 12 x Single Kettlebell Swings @ 20kg
  • 6 x Kettlebell Cleans
  • 6 x Alternating Reverse Lungs with a Twist* with KB in Front Rack Hold (total, 3 per leg)
  • Repeat with KB in other hand
  • Rest 1 minute

* Between each lunge rotate left, back to middle, rotate right.

Results: Bench Press 155-170-185-155lbs. 10 reps in last set. Metcon 15:02.

Back Squats, Bench Press and Pullups

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Skipping the Metcon today and combining a couple of my strenght progressions into one workout.

3 rounds of

  • 12 x Back Squat @ 75% of 3RM

Then 3 rounds of

  • 12 x Bench Press @ 95% Body Weight

Then 3 rounds of

  • 6 x Weighted Pullups @ 10kg

Then 3 rounds from low paralettes

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10 x L-Sit Dips

Results: Used 170lbs for the Back Squats and 150lbs for the Bench Press. Back Squats done as shown. Bench Press 12-10-7 reps, worse than last time by 2 reps. Maybe next time…

Bench Press and Ring Pullups then Pushups, KB Snatch and Row

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3 rounds of

  • 12 x Bench Press @ 95% of Bodyweight
  • Max Effort Ring Pullups

Then AMRAP in 20 minutes

  • 8 x Ring Pushups
  • 12 x Kettlebell Snatch per Arm @ 16kg
  • 16 Calorie Row

Results: Used 150lbs for the Bench. Ended up with 12-11-8 reps (will try again next week and see if I can improve on this). 8-8-8 on the Pullups. Metcon 6 rounds plus 8 reps.

Bench Press and Rows then Death by Pullups and Dips

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3 rounds of

  • 12 x Bench Press @ 90% of Bodyweight
  • 6 x Single Arm Bent Rows @ 24-32kg

Then Death by Pullups… every 2 minutes until failure

  • Bike 400m
  • 4 x Strict Pullups
  • add 2 Pullups per round, break as needed to get all reps in the 2 minutes

Then Death by Dips… every 2 minutes until failure

  • Row 200m
  • 4 x Dips
  • add 2 Dips per round, break as needed to get all reps in the 2 minutes

Results: Used 140lbs/64kg for the Bench Press. Did the Bent Rows with 24kg for the first round, 32kg for rounds 2 and 3. Metcon 5 rounds plus 6 reps and 5 rounds plus 12 reps. Perfect combos… finished bike and rower in around 40-50 seconds each round. Luckily my bike and rower are right next to my Pullup bar. If they are farther away try subbing with 200m run or 75 double unders.