Push Press – Page 16 – Fitness Managed

Overhead Press then the Bergeron Beep Test

By cbroccoli | 27/08/2021 - 01:20 |27/08/2021 EMOM, Light Weights, M-G, Medium (< 15 min), Triplet

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3 rounds of

10 x Stability Ball Forearm Saws
10 x Stir the Pot Left
10 x Stir the Pot Right

Then every 2 minutes for 6 minutes, based on the RepWerks WOD from August 25

5 x Strict Press @ 70-75% of 1RM
5 x Push Press

Then a Bergeron Beep Test but scaling it from 7 reps to 5 reps to make it longer, EMOM for as long as possible

5 x Thrusters @ 75lbs
5 x Pullups
5 x Burpees

Results: For the Presses and Front Squats used 115lbs/52kg which turned out to be too heavy… ended up doing 5/5-5/5-3/3+2/2 reps.

When I did the Beep Test last time with the full 7 reps I could only get in 4 minutes of work, so thought lowering the reps will get in a good 10 minutes. This time, 9 rounds plus 11 reps… very intense for the last 3 rounds, took me 15 minutes to cool down.

Clean and Jerk then Dumbbell DT

By cbroccoli | 04/08/2021 - 00:56 |26/02/2022 Medium (< 15 min), Medium Weights, Task Based, Triplet, W

Every 3 minutes for 15 minutes work up to a heavy

3 x Hang Power Clean and Push Press

Then Dumbbell DT, 5 rounds for time (time cap 10 minutes(

12 x Dumbbell Deadlifts @ 16kg
9 x Dumbbell Hang Power Clean @ 16kg
6 x Dumbbell Shoulder to Overhead @ 16kg

Then 3 rounds of

10 x Pike Lift over a Kettlebell (over and back is one rep)

Results: Clean and Press 95-115-120-125-130lbs. Metcon 6:26… unexpectedly good considering I used 1kg more than the women’s Rx weight.

Strict Press then Thrusters and Double Unders

By cbroccoli | 16/06/2021 - 01:01 |16/06/2021 Couplet, Light Weights, M, Short (<5 min), Task Based

Take 15 minutes and work up to a heavy

5 x Strict Press

Then every 3 minutes for 9 minutes

10 x Push Press @ 75% from Max above

Then for time

10 x Kettlebell Thrusters @ 14kg per hand
50 x Double Unders
8 x Thrusters
40 x Double Unders
6 x Thrusters
30 x Double Unders
4 x Thrusters
20 x Double Unders
2 x Thrusters
10 x Double Unders

Results: Strict Press got to 115lbs/52kg. Used 95lbs/43kg for the second part. Metcon 4:18.

Clean and Jerk, T2B and Burpees

By cbroccoli | 09/06/2021 - 13:25 |09/06/2021 Light Weights, Long (< 20 min), Task Based, Triplet, W-G-M

Right rotator cuff still giving me issues so spent the first 30 minutes on shoulder accessory work to warm it all up.

Then Street Parking’s Vault WOD Ares, 4 rounds of

10 x Clean and Jerk @ 75lbs
15 x Toes to Bar
10 x Clean and Jerk @ 75lbs
15 x Bar Facing Burpees

Results: Warm up worked, no pain during the metcon for either the press or toes to bar. Metcon 19:22.

Split Squats and Rows plus Burpees, Cleans and Presses

By cbroccoli | 06/04/2021 - 01:39 |06/04/2021 Long (< 20 min), M-W, Medium Weights, Time Based, Triplet

5 rounds working to a heavy pair of

6 x Rear Foot Elevated Split Squat with Bar in Front Rack
Rest 30 seconds between legs
8 x Barbell Bent Rows
Rest 90 seconds

Then another Heatherblackfit WOD…

AMRAP in 20 minutes

3 x Burpees
6 x Hang Power Clean @ 95lbs
9 x Push Press @ 95lbs
3 x Burpees
9 x Hang Power Cleans
12 x Push Press
3 x Burpees
etc.

Results: Split Squats – 45-65-75-85-95lbs. Metcon – 5 rounds plus 9 reps.

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