Tag Archives: Bench Press

Cleans and Pushups then 3 Tabatas

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds

  • 3 x Bench Press

Last 2 rounds

  • Max Unbroken Plyometric Pushups

3 rounds of standard Tabatas (8 rounds 20 seconds work/10 seconds rest)

  • Round 1 – L-Hang
  • Round 2 – Russian Twist @ 12kg
  • Round 3 – Situps

Results:  Erased the results before I recorded them here but think I got up to 205lbs for the Bench Press, 20 and 16 Plyo Pushups.  L-Hang with bent knees.

Bench Press and TRX Rows then Thrusters and Pullups

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Took this rep scheme from CF Invictus.  They used Deadlifts and Handstand Pushups which I may use later in the week.

  • 15 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 10 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 5 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds

For time

  • 100 x Sandbag Thrusters @ 30lbs
  • Every minute on the minute stop and do 3 x Strict Pullups

Results:  Used 135lbs for all of the Bench Press rounds which is 60-65% of my 1RM.  I think that worked out well.  Metcon 6:47.

Bench Press and Pullups then Lunges

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Every 3 minutes for 12 minutes

  • 6 – 8 x Bench Press @ Body Weight
  • 6 – 8 x Strict Pullups

Then for time (taken from the Streetparking WOD from Instagram)

  • 30 x Dumbbell Overhead Reverse Lunges @ 12kg per Hand with Left Hand Up
  • 20 x Kipping Pullups
  • 30 x Dumbbell Front Rack Reverse Lunges @ 12kg per Hand
  • 20 x Kipping Pullups
  • 30 x Dumbbell Overhead Reverse Lunges @ 12kg per Hand with Right Hand Up
  • 20 x Kipping Pullups
  • 30 x Dumbbell Front Rack Reverse Lunges @ 12kg per Hand

Keep the weight light enough to complete in under 15 minutes.

Results:  Bench Press and Pullups were good, had to break the last round into 4+1+1 reps each.   Metcon in 11:48.