Tag Archives: Dumbbell Press

Overhead Press then HSPU and DL

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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.

Weighted Pullups and Dumbbell Press then Ring Rows, Dips and V-Ups

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5 rounds of

  • 3 x Weighted Pullup @ 10kg
  • Rest 30 seconds
  • 6 x Seated Dumbbell Press @ 18kg per Hand
  • Rest 1 minute

Then 10 rounds for time

  • 10-9-8-7-6-5-4-3-2-1 x Ring Rows
  • 1-2-3-4-5-6-7-8-9-10 x Ring Dips
  • 5 x V-Ups

Results: Metcon 15:09. For the ring Rows started with feet on bench but after the first round was too hard/slow so put them on the floor for the rest of the rounds.

Dumbell Presses then KB Swings, Cleans and Push Press

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6 rounds of

  • 4 x Seated Dumbbell Press @ 18kg
  • 8 x Dumbbell Bench Press @ 18kg
  • Rest 2 minutes

Then EMOM for 12 minutes

  • 3 x Dual Kettlebell Swing @ 14kg per Hand
  • 3 x Dual Kettlebell Clean
  • 3 x Dual Kettlebell Push Press

Then a finisher for time

  • 15 x Alternating Plank Kettlebell Pull Through (over/back = 1 rep)
  • 30 x Alternating Dynamic Planks (down/up = 1 rep/15 per side)
  • 45 x Mountain Climbers (l+r = 1 rep)

Results: Done as shown. Heavier on the Kettlebells would have been better but only have one of each the heavier KBs. Finisher 4:25.

Overhead Press then Row, Russian Twist and Bench Press

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5 rounds to establish a heavy

  • 8-12 x Seated Dumbbell Overhead Press

AMRAP in 16 minutes

  • Row 500m
  • 15 x Russian Twist @ 14kg (over and back is one rep)
  • 20 x Bench Press @ 80% of Bodyweight

Results: For the Overhead Press got to 18kg per hand woth 8 reps. 4 reps @ 20kg. Metcon 2 rounds plus Row, RT and 5 Bench Press. Bench Press @ 125lbs.