Bench Press – Page 38 – Fitness Managed

Bench Press and Rows then T2B, Thrusters and DUs

By cbroccoli | 10/06/2017 - 06:55 |11/06/2017 Light Weights, M-G, Short (<5 min), Time Based, Triplet

Not for time do 4 sets of

8 x Bench Press @ 165lbs (body weight)
12 x Dumbell Rows @ 20kg

Rest as needed between sets.

AMRAP in 6 minutes of

12 x Toes to Bar
12 x Thrusters with empty Bar
30 x Double Unders

Results: For the metcon 3 Rounds plus 8 reps.

Bench Press and Pushups then Row, KBS and T2B

By cbroccoli | 17/05/2017 - 06:58 |19/05/2017 M-G, Medium (< 15 min), Time Based, Triplet

Taken from the CFI workout on May 12

Every 4 minutes for 16 minutes do

6-8 x Bodyweight Bench Press
Rest 30 seconds
10-12 x Plyometric Pushups

Then against a 4 minute running clock, with 4 minute rest between rounds, do 4 rounds of the following for max toes to bar:

Row 500m
30 x Kettlebell Swings
Max reps Toes to Bar

Results: Metcon was brutal on the forearms… could only manage 10/6/3/5 toes to bar per round. 500m row took between 2:00 and 2:18.

Bench Press and Situps then Pullups, HSPU and Air Squats

By cbroccoli | 21/03/2017 - 16:15 |23/03/2017 Body Weight, Medium (< 15 min), Time Based, Triplet, W-G

Every 3 minutes for 15 minutes do

4-6 x Bench Press
10 x Weighted Situps @ 8kg

Then do AMRAP in 15 minutes of

5 x Handstand Pushups
10 x Strict Pullups
15 x Air Squats

Results: For the bench press die 115/135/155/185/195lb. For the AMRAP 5 rounds plus 9 reps.

Deadlift and Bench Press then Core Work

By cbroccoli | 21/02/2017 - 19:42 |01/03/2017 G, Tabata, Task Based, W

Not for time do Deadlifts:

Set 1 – 5 x @ 50% of max
Set 2 – 5 x @ 60%
Set 3 – 3 x @ 70%
Set 4 – 3 x @ 80%
Set 5 – 2 x @ 90%

The do Bench Press working up to a heavy 1 RM:

Set 1 – 5x
Set 2 – 5x
Set 3 – 3x
Set 4 – 3x
Set 5 – 2x
Set 6 – 1x

Finally do 2 x 4 minute 20/10 (8 rounds) Tabatas

Tabata 1 – Alternating Hollow Hold/Superman Hold
Tabata 2 – Plank Hold

Result: For the deadlift did 95/115/135/155/165lbs. For the bench press got up to 205lbs/93kg.

Bench Press and Plyo Pushups then Power Cleans, Box Jumps, T2B and Pullups

By cbroccoli | 31/01/2017 - 19:00 |31/01/2017 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G-M

Every 90 seconds for 9 sets do 5-4-3-2-1-2-3-4-5 of:

Bench Press @ Body Weight
5 x Plyometric Pushups after each set is finished
(i.e. 5BP+5PP, 4BP+5PP, 3BP+5PP, etc.)

Then for time do 15-12-9-6-3 of (taken from CF UTE’s Workout on Jan 24 2017):

Power Cleans @ 115lbs/52kg
Box Jump Overs
Toes-to-Bar
8 x Pullups after each set is finished
(i.e. 15PC+15BJO+15T2B+8 Pullups)

Result: Used 160lbs/72kg for the Bench Press but couldn’t do more than 3 reps in the last round of 4. Reduced weight for the last set to 135lbs to finish up. The metcon was really hard. Finished in 16:04.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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