Dumbbell Press – Page 6 – Fitness Managed

Handstand Work then Row, DB Front Squats and DB Push Press

By cbroccoli | 26/12/2023 - 08:51 |27/12/2023 Light Weights, M-W, Task Based, Triplet, Very Long (>20 min)

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Take 15 minutes and work on Handstands…

Frog Stand (bent arms)
Crane Pose (straight arms)
Wall Walk to Wall Facing Pushup
Tucked Floating Frog/Crane Pose (raise legs off knees and hold unsupported)

Then for time 50-40-30-20-10 ( 5 rounds ) of

Calorie Row
DB Front Squat @ 16kg per hand
DB Push Press @ 16kg per hand

Results: Wrists not flexible enough for Crane Pose so need to work on the that. Metcon 30:18.

Bench Press then Dumbell Presses, Rows and Pushups

By cbroccoli | 11/11/2023 - 09:36 |12/11/2023 EMOM, Medium (< 15 min), Medium Weights, Triplet, W-G

4 rounds of

8-10 x Tempo Bench Press @ 60-65% of 3RM (3-4 second descent/3-4 second ascent)

EMOM for 15 minites rotate through

Minute 1 – 10 x Alternating Seated Dumbbell Press @ 12kg per Hand (r+l=rep)
Minute 2 – 10 x Deficit Pushups
Minute 3 – 12 x Alternating Dual Kettlebell Bent Rows @ 14kg per Hand (hold KBs in both hands in bent row position, and row one at a time, alternating sides)

Results: Bench Press, used 115lbs, 10-9-8-8 reps. For the seated press, sat on floo.

RFE Split Squats then TRX Rows, DB Front Squats and Push Presses

By cbroccoli | 09/08/2023 - 19:31 |09/08/2023 Heavy Weights, Medium (< 15 min), Task Based, Triplet, W-G

4 rounds to work up to a heavy (as heavy or heavier than last time with 10 reps)

8 x Rear Foot Elevated Split Squat per Leg with Barbell on Back
Rest 30 seconds between legs, 2 minutes between rounds

Then, based on CF New England’s ‘Severance Package’ WOD, 7 rounds for time of

7 x TRX Reverse Rows
7 x Dumbbell Front Squats @ 18kg per hand
7 x Dumbbell Overhead Press Left Arm @ 18kg
7 x Dumbbell Overhead Press Right Arm @ 18kg

Results: Split squats 52kg, same as last time but more solid with only 8 reps. Metcon 13:46.

Cleans, Dips and Presses

By cbroccoli | 02/08/2023 - 09:22 |04/08/2023 Couplet, Medium (< 15 min), Medium Weights, W-G

10 rounds

1 x Power Clean @ 135lbs
1 x Push Press/Jerk

Then for time 24-16-8 of

Dumbbell Hang Power Clean and Press @ 18kg
Ring Dips

Results: Metcon 11:12.

Overhead Press then HSPU and DL

By cbroccoli | 20/07/2023 - 07:04 |20/07/2023 EMOM, Medium (< 15 min), Medium Weights, W-G-M

5 rounds of

12 x Seated Dumbbell Press @ 14kg per Hand

Then EMOM for 12 minutes alternate (6 rounds of each)

3 x Handstand Pushups
3 x Touch and Go Deadlift @ 220lbs

Then EMOM for 6 minutes alternate (3 rounds of each)

30 second Handstand Hold
6 x Deadstop Kettlebell Swings @ 32kg

Results: Done as shown. Was at my max for the Seated Dumbbell Presses, last rep was only a half press to the top.

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