Tag Archives: Bench Press

Burpees, Thrusters, Clean and Jerks

By | | , , , ,
Comments Off on Burpees, Thrusters, Clean and Jerks

Bench Press

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1 rep @ 100% +
  • Set 7 – 5 reps @ 75 – 85%

Rest 2 minutes between rounds. In set 6 rest as needed between reps.

Streetparking WOD from June 6, 2018…

EMOM for 20 minutes

  • Even Minute – 5 x Lateral Burpees over the Bar + 5 x Hang Clean and Jerk
  • Odd Minute – 4 x Bar Facing Burpees + 4  Thrusters

Results: For the bench press 135-155-170-185-200-205-215-220-165lbs. 220lb is a new 1RM for Bench Press.  For the metcon chose my weight poorly (95lbs/43kg), so recommend going a bit lighter.  Stopped in the 15th minute because I could only get through the burpees. 

Back Squats and Bench Press

By | | , , ,
Comments Off on Back Squats and Bench Press

Not for time do Back Squats

  • 5 x @ 95lbs
  • 5 x @ 135lbs
  • 4 x @ 160lbs
  • 4 x @ 185lbs
  • 3 x @ 195lbs
  • 3 x @ 205lbs
  • 3 x @ 215lbs

Then Bench Press

  • 5 x @ 95lbs
  • 5 x @ 135lbs
  • 4 x @ 160lbs
  • 4 x @ 185lbs
  • 3 x @ 195lbs
  • 3 x @ 195lbs
  • 3 x @ 195lbs

Results:  Back Squats completed as shown.  Failed after 2 reps on the last round of the Bench Press.

Bench Press and Pullups then Squat Cleans and Pushups

By | | , , ,
1 Comment

A mashup of the first part of the CF Invictus WOD and a modified version of the CF Mainsite WOD  both from Nov 14.

3 rounds

  • Max Reps Bench Press @ Bodyweight
  • Rest 30 seconds
  • Max Reps Pullups
  • Rest 3 minutes

Then 5 rounds for time

  • 15 x Dumbbell Hang Squat Cleans @ 14kg
  • 10 x Ring Dip

Results:  Bench Press 8-7-6 reps.  Pullups 10-8-6 reps.  Metcon in 12:52.

Bench Press then Dealifts, Pushups, V-Ups and Run

By | | , , ,
1 Comment

Every 60-90 seconds for 10 rounds

  • 1 x Bench Press @ 165lbs (or bodyweight)
  • 2 x Bench Press
  • 3 x Bench Press
  • 4 x Bench Press
  • 5 x Bench Press
  • 4 x Bench Press
  • 3 x Bench Press
  • 2 x Bench Press
  • 1 x Bench Press
  • 5 x Bench Press

Then 3 rounds for time

  • 10 x Deadlifts @ 185lbs
  • 15 x V-Ups
  • 20 x Hand Release Pushups
  • Run 200m

Results:  I rested the full 90 seconds for the Bench Press but that might be too slow.  Either rest only 60 seconds or increase the weight if it seems too easy.  For the Metcon 11:13.

Bench Press then DUs, Pullups and Thrusters

By | | , , , ,
1 Comment

Every 3 minutes for 15 minutes (5 sets)

  • 3 x Bench Press

Then at the end of 15 minutes do max effort Bench Press @ 80% of max.

Then 3 rounds for time

  • 60 x Double Unders
  • 15 x Pullups
  • 10 x Dumbbell Thrusters @ 14kg

Results:  Bench 135-165-185-195-200lbs.  80% 160lbs.  Metcon in 8:22.