Tag Archives: Bench Press

Bench Press and Toes to Bar then Run, Pushups and Air Squats

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Following the programming from CF Invictus this week with some slight modifications.

Five sets of:

  • 3 x Bench Press
  • Rest 30 seconds
  • 8 x Strict Toes to Bar
  • Rest 2 minutes

Then do 3 rounds for time of:

  • Run 400m
  • 40 x Push Ups
  • 40 x Air Squats

Then do one 15 sec work/45 sec rest L-Sit tabata.

Results:  For the Bench Press did 155/170/185/195/200lbs.  Got interrupted for the metcon so only ended up doing 2 rounds in 8:48.  For the L-Sit finished the last 3 tabata sets with bent knees , I thought that was better than drooping legs.

Bench Press and Pushups then Row, KBS and T2B

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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

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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

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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.