Tag Archives: Dumbbell Press

Deadlifts then Lunges, Pullups and OH Press

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3 rounds of

  • 6 x Deadlift @ 120kg/265lbs

Then EMOM for 12 minutes (3 rounds of each)

  • First Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Second Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Third Minute – 8 x Strict Pullups
  • Fourth Minute – 8 x Strict Dumbbell Overhead Press @ 16kg per hand

Results: Done as shown.

Pullups then KB Rows, Squats and Presses

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EMOM for 10 minutes

  • 3 x L-Sit Ring Pullup

Immediately followed by… Every 30 seconds for 5 minutes (5 reps per side)

  • 1 x Alternating Towel/Rope Pullup (alternate top arm per round)

Then 5 rounds for time

  • 24 x Alternating Dual Kettlebell Rows @ 14kg per hand (12 per arm)
  • 12 x Dual Kettlebell Front Rack Squats @ 14kg KB per hand
  • 6 x Alternating Dual Kettlebell Overhead Press 14kg KB per hand (6 per arm)

Then as finisher, as fast as possible, 3 rounds of

  • 10 x Pike Lift
  • 10 x Pike Lift over Kettlebell
  • 10 x Russian Twist (no weight)

Resutls: Metcon 6:56.

Deadlifts and HSPU then TRX Core Work

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3 rounds of

  • 7 x Heavy Deadlift
  • Rest 20 seconds
  • 5 x Handstand Pushups
  • Rest 2 minutes

3 rounds

  • 20 x Touch and Go Deadlifts @ 70kg
  • 10 x Deadstop Kettlebell Swings @ 32kg
  • Max Unbroken Strict Dumbbell Press @ 16kg per hand
  • Rest 2 minutes

Then 3 rounds of

  • 10 x TRX Knee Tuck Plus TRX Pike Press
  • 10 x TRX Forearm Saws
  • 30 second TRX Side Plank Left
  • 30 second TRX Side Plank Right

Results: Used 255lbs/115kg for the Deadlift again (last time did 7 rounds of 3 at this weight). Metcon 13-12-13 Presses.

Front Squats and Knees to Elbow then Bulgarian Box Jumps, KB Strict Press and Halos

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3 rounds of

  • 20 x Front Squats, increase weight per round
  • 10 x Slow Tempo Knees to Elbow

Then EMOM for 16 minutes rotate through (4 rounds of each)

  • Minute 1 – 8 x Rear Foot Elevated Box Jumps Left Leg (setup as a split squat and then jump your front foot onto/off of a plate or low step)
  • Minute 2 – 8 x Rear Foot Elevated Box Jumps Right Leg
  • Minute 3 – 10 x Dual Kettlebell Overhead Press @ 14kg per hand
  • Minute 4 – 10 x Halos @ 14kg

Results: Front Squats 43-50-52kg. The Bulgarian Box Jumps worked out well with a little practice.