Tag Archives: Push Press

Back Squats and Front Squats then KBS, Halos, Push Press and Row

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4 rounds of

  • 6 x Back Squats @ 85% of 3RM

Then 2 rounds of

  • 12 x Front Squats @ 75% of above weight

Then rotate 30 seconds on/30 seconds off for each movement for 16 minutes (4 rounds of each)

  • Kettlebell Swings @ 24kg
  • Alternating Kettlebell Halos @ 14kg (around left plus around right = 1 rep)
  • Kettlebell Push Press @ 14kg per hand
  • Row

Results: Used 195lbs for the Back Squats, 145lbs for the Front Squats. Didn’t keep track of exact numbers on the metcon, just tried to stay consistent for each round.

Back and Front Squats then a KB Finisher

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4 sets of

  • 6 x Pause Back Squats @ 80% of 3RM

Then 2 sets of

  • 20 x Front Squats @ 50% of Back Squat Weight above

Then a Kettlebell finisher from Joeller Blades on Instagram..

In a kickstand stance (one leg stepped back behind the other), with a single Kettlebell, AMRAP in 10 minutes

  • 2 x Kettlebell Deadlift
  • 2 x Kettlebell Cleans
  • 2 x Kettlebell Squats
  • 2 x Kettlebell Push Press
  • Repeat on other side

Results: Used 160lbs for the Back Squats. 80lbs for the Front Squats. Metcon used 24kg… 8 rounds (maybe only 7, wasn’t using a counter). 24kg was quite heavy… probably could have used an 18 and had better form.

Deadlifts and Strict Presses then SDHP, Power Cleans and Push Press

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1 round to warm up of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10 x Press to L-Sit (Lift you butt and legs)
  • 15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then accumulate 30 seconds, breaking as needed

  • L-Sit Hold

5 rounds of

  • 3 x Deficit Deadlift @ 1.6x Bodyweight from 10cm Step
  • 6 x Seated Strict Press @ 18kg

Then, inspired by multiple WODs, AMRAP in 10 of

  • 20 x Hang Sumo Deadlift High Pull @ 85lbs
  • 20 x Hang Power Clean
  • 20 x Push Press

Results: Used 245lbs for the Deadlifts. Brpke L-Sit into 6 x 5 second rounds. Metcon 2 rounds. Serious arm pump.