Tag Archives: Bench Press

Deadlift and Bench Press then Core Work

By | | , , ,
1 Comment

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 | | , , , ,
1 Comment

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.

Bench Press and Pullups then a Chipper

By | | , , , ,
1 Comment

Every 2 minutes for 10 minutes

  • Minutes 0, 4, 8, 12, 16 – 5 x Bench Press @ 165lbs
  • Minutes 2, 6, 10, 14, 18 – Pullup Variations.. for example:  Minute 2 – 5 x Weighted Pullup, Minute 6 – Max Effort Chinup, Minute 10 – Max Effort Pullup, Minute 14 – 5 x Weighted Pullup, Minute 18 – Max Effort Pullup

Then for time do:

  • 30 Calorie Row
  • 30 x Ring Dips
  • 20 x Snatches @ 75lbs
  • 20 x Burpees
  • 10 x Front Squats @ 95lbs
  • 10 x Pull-ups & 10 x Hand-Release Push-ups

Results: For the metcon finished in 16:03.  I don’t think my new rower measures calories like a Concept2.  It took me around 4 minutes to complete the 30 calories which when comparing to other workouts is too long.

Bench Press and Pullups followed by Toes to Bar and Box Jumps

By | | , , , ,
1 Comment

Not for time do 5 rounds:

  • 3 x Bench Press @ 185lbs
  • Immediately followed by Max Effort Pullups changing grip each round (wide, narrow, suppinanted, etc.)

Then for time do alternating ladders of

  • 10,9,8…1 x Toes to Bar
  • 2,4,6…20 x  Box Jumps

Results:  For the metcon 12:39.

Bench Press then Lunges, Burpees, Run and KB Swings

By | | , , , ,
Comments Off on Bench Press then Lunges, Burpees, Run and KB Swings

Not for time do 5 rounds of:

  • 5 x Bench Press @ 160lbs

AMRAP in 15 minutes of:

  • 10 x OH Walking Lunges @ 95lbs
  • 15 x Burpees over the Barbell
  • 200m Run
  • 25 x Kettlebell Swings

Results:  For the AMRAP – 3 rounds plus 10 Lunges, 5 Burpees