Tag Archives: bench press

WOD 20141027

IMG_2466

Back Squat
3 x 5 88,5 Kg

Z-Press
3-4 x 2 (heavy)
work up to heavy double do at least 3 sets on this weight
4 x 2 x 45,5 Kg

Chest supported row
5 x 6 medium heavy
6 x 45,5 Kg warm-up
Workout
6 x 56,5 Kg
5 x 6 x 61,5 Kg

10 Min EMOM
3 x Close grip bench press 61,5 Kg
3 x Ring Chin-ups

WOD 20141001

Bench press 
6×2
72,5 Kg

Pendlay rows heavy
3×3
65, 70, 72,5 Kg

KB curl and press
4×15 w/ 16 Kg Kettlebell

Band pullaparts 
100 reps

WOD 20140630

Shoulder Press
3 x 5 (49 Kg)
3 times for time:
WIth 20 Kg Barbell
6 Straight legged deadlifts
6 Shrug
6 Cleans
6 Press
6 Upright Row
6 Bent-over Row
6 Snatch
6 Good Morning
6 Triceps press
6 Biceps Curl
6 Close-grip bench press
6 Wide-grip bench press
6 Pullovers
Time: 6:30
EMOM for 10 minutes
5 x 5 pull-ups
4 x 6 pull-ups
1 x 10 pull-ups
Conditioning

Complete 5 rounds:

Overhead Walking Lunge – 30 reps (15 RT/ 15 LT) (w/10 Kg Log)
Sprint 200 yards
1:28,1:30,1:32,1:28,1:26

2 times uphill w/ 10 Kg log
2:00 up, 4:00 rest

 

WOD 20140312

Weightlifting

Front Squat
5 x 20 Kg
5 x 40 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 77,5 Kg

Bench Press 3 x 5
5 x 20 Kg
5 x 35 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 75 Kg

20 burpee pull-ups

20140312-232705.jpg

WOD 20140221

Weightlifting

Front Squat
5 x 20 Kg
5 x 40 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 75 Kg

Bench Press 3 x 5
5 x 20 Kg
5 x 35 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 72,5 Kg
Power Clean 3 x 5
5 x 20 Kg
5 x 30 Kg
3 x 40 Kg
2 x 50 Kg
3 x 5 x 65 Kg

WOD 20140120

Weightlifting

 Front Squat 3 x 5
20-40-50-60
5 x 72,5 Kg
5 x 75 Kg
5 x 75 Kg

Bench Press 3 x 5
20-35-50-60
5 x 70 Kg
Power Clean 3 x 5
20-30-40-50
5 x 65 Kg

Bent Over Row
20-30-40-50
5 x 60 Kg

WOD 20140108

20140108-060327.jpg

Weightlifting

 
Front Squat 3 x 5
20-40-50-60
5 x 70 Kg
5 x 72,5 Kg
5 x 72,5 Kg
Bench Press 3 x 5
20-35-50-60
5 x 70 Kg
2 x 72,5 Kg (3rd one left on the chest :D)
5 x 70 Kg
Power Clean 3 x 5
20-30-40-50
5 x 60 Kg
5 x 62,5 Kg
5 x 62,5 Kg
Bent Over Row
20-30-40-50
5 x 60 Kg
5 x 60 Kg
5 x 60 Kg