Tag Archives: Bench Press

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.

 

Bench Press and Reverse Rows, then Core and Handstand Work

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Complete 5 sets of the following:

  • 5 x Body Weight Bench Press
  • Rest 30 seconds
  • Max Reps Reverse Rows with Feet Raised
  • Rest 2 minutes

Then do two 20/10 4 minute tabattas alternating for each round.

  • Feet Anchored Situps
  • Russian Twist @ 10kg

Then EMOM for 4 rounds do 30 second (or max effort) Handstand Hold.

Results: The tabatta was really hard, I guess I need to work on situps and twists more often.  Could hardly move at the end.

Benchpress and T2B then Dips and Cleans

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Perform 3 sets of the following (format taken from CFI July 27 WOD – later will do that WOD as described since the split squat/HSPU combo also looks good):

  • 6 – 8 x Body Weight Bench Press
  • Rest 30 seconds
  • Max reps Toes to Bar
  • Rest 3 Minutes

Then for time perform the following:

  • 10 x Dips
  • 1 x Dumbbell Clean @ 16kg per hand
  • 9 x Dips
  • 2 x Dumbbell Clean @ 16kg per hand
  • 8 x Dips
  • 3 x Dumbbell Clean @ 16kg per hand
  • 7 x Dips
  • 4 x Dumbbell Clean @ 16kg per hand
  • 6 x Dips
  • 5 x Dumbbell Clean @ 16kg per hand
  • 5 x Dips
  • 6 x Dumbbell Clean @ 16kg per hand
  • 4 x Dips
  • 7 x Dumbbell Clean @ 16kg per hand
  • 3 x Dips
  • 8 x Dumbbell Clean @ 16kg per hand
  • 2 x Dips
  • 9 x Dumbbell Clean @ 16kg per hand
  • 1 x Dips
  • 10 x Dumbbell Clean @ 16kg per hand

Result: For the strength part did 15-10-10 T2B.  For the METCON it took – 10:15 (8:15 in Sept 2014).  I started with squat cleans and at the 7 rep round switched to just hanging cleans.  Hanging cleans are the way to go to get the best out of the metcon (quicker cycles).