Tag Archives: Push Press

100 Kettlebell Swings with Dips and Pullups

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Practice Double Unders

Push Press

  • 5 @ 30kg
  • 5 @ 40kg
  • 1-1-1-1-1 @ 60kg

For time do 100 Kettlebell swings.  EMOM stop and do 5 Dips and 3 Pullups.

Result:  For the WOD part I started with different variations until I settled on what was above.  For the first 50 I tried just 5 dips EMOM but then there was too much time for the kettlebells.  I tried only pullups but had the same problem.  The combination ended up with around 20 seconds for KB swings where you can get in around 8-10 per round.

Total rounds this time was 13.

Barbell Complex Cleans-Front Squat-Push Press

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Perform 5 rounds, each with 3 sets  of the following, increasing weight each round.  As with the Bear Complex, rest as needed between rounds.

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Press

The above is one set, so 3 sets is a total of 9 reps of each exercise.  The max weight is the last round that can be performed unbroken.

Result:  30-35-40-45-50kg  Last unbroken round was at 45kg.  In the last round, the clean and FS were OK, but couldn’t manage the push press without breaking.  Still I was happy I could do a 50kg front squat with what felt like good form and since my wrists weren’t trashed at the end I must have been doing something right.

Thrusters/Pullups plus Cleans/T2B Killer Metcon

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Push press

3-3-3-3-3-3 @ 50Kg

For time perform 8 rounds of each of the following couplets for a total of 16 rounds.   Rest between couplets for a few minutes.

  • 10 Sandbag Thrusters @ 15kg
  • 5 Strict Pullups

then

  • 10 Sandbag Squat Cleans @ 15kg
  • 5 Toes to bar

As usual I was making it up as I went along, so switched from 10 to 12 reps for the first exercise about half way through the first round and then back to 10 about half way through the second because the cleans were killing me.

Keeping both at 10 will keep the overall time in a more reasonable range.

Run, Lift, Press and Swing

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For time perform one round of the following:

  • Run 1 Mile (1600m)
  • 50 Deadlifts @ 43kg (95lbs)
  • 50 Push Press @ 30kg (66lbs)
  • 50 Kettlebell Swings @ 24kg
  • Run 1 Mile

For the press part try to start with strict press and switch to push only towards the end if you can’t do at least 10 unbroken.

Run barefoot 🙂