Tag Archives: Bench Press

Sunday Workout – 6.12.2015

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Not for time do:

  • 4-5 x Bench Press
  • Max Reps Weighted TRX Rows

Then EMOM for 6 minutes do:

  • 1 x Power Snatch @ 40kg
  • 3 x Overhead Squat @ 20kg

Then for time do 12-9-6-3 of:

  • Squat Clean @ 40kg
  • Toes to Bar
  • Box Jumps

Results:  For the bench press we got up to 85kg.  Did not time the metcon but it was quick.

500 Kettlebell Swings and some Bench Press

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For time perform 5 rounds of the following

  • 10 x Kettlebell Swings @ 24kg
  • 1 x Bodyweight Bench Press, rest 30-60 seconds
  • 15 x Kettlebell Swings
  • 2 x Bodyweight Bench Press, rest 30-60 seconds
  • 25 x Kettlebell Swings
  • 3 x Bodyweight Bench Press, rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results:  Should end up with 500 Swings and 30 Bench Presses.  Completed in 44:50.  Did all rounds unbroken except the round of 50 which I broke into 20-15-15 reps.  I guess tomorrow we will really experience which muscles a kettlebell swing uses ;-).

Bench Press and Pullups then Burpees, T2B and SDHP

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After the killer metcon yesterday decided to just work on strength today.

First do the following every 4 minutes for 24 minutes (6 rounds):

  • 6-8 x Bench Press@ 70kg
  • 3 x Weighted Pullups @ 15kg
  • 3 x Pistol Squats (per leg)

Then do 3 sets of Turkish Getups, 3 reps per set.  Increase weight per set but maintain form all the time.

Results:  The first part worked very well… got all 8 rep on the bench press, pullups also no problem.  For the pistol still needed my heel raised plus 3kg counter weight in my hands, but had plenty of strength. For the last round, was able to use a 8kg kettlebell as counter weight on the side which was doing the work.  Made for a more challenging pistol.  For the TGUs, used 12kg, 16kg and 18kg (but only could manage 2 reps on the last round).

Bench Press, Snatch and L-Sit

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Spend 10 minutes working on overhead squats and related mobility.

For time do:

  • 30 x Hanging Power Snatch @ 30kg

Then not for time perform 3 rounds of:

  • 8 x Bench Press @ 73kg

Then EMOM for 8 minutes do 10/50 L-Sit.

Results:  Kind of a random day.  Started with the plan to do Overhead Squats and Snatches but my OHS are so bad I gave up on that.  Snatches in 2:32.  Could only do 7 Bench Press in the last round though.

EMOMS of Split Squats, Bench Press, Pullups

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EMOM for 18 minutes do Racked Split Squats using the rep scheme 5-4-3-2-1-2-3-4-5 alternating legs per minute (first minute 5 x left, second minute 5 x right, third minute 4 x left, etc.).

Then every 2 minutes  for 6 minutes (3 rounds) do:

Then every 2 minutes for 6 minutes (3 rounds) do:

Results:   Had to break in the last round both the bench press and pullups,  Could also have used heavier Dumbbel cleans, didn’t get the same effect as with the pushups… still a good workout.