Tag Archives: push press

WOD 20141111

Complete 5 rounds:
60 seconds – Max Reps 2 Arm KB Push Press w/ 20 Kg KB
60 seconds – Max Reps Ring Pull Ups
Rest 60 seconds between rounds.
( 30 – 15, 30 – 14, 30 – 13, 30 – 13, 30 – 12 )

3 Rounds:
10 Kettlebell Goblet Squats (20 Kg KB)
60 meter right hand waiters walk  (20 Kg KB)
10 Kettlebell Goblet Squats (20 Kg KB)
60 meter Left hand waiters walk  (20 Kg KB)


WOD 20140823

WOD 20140823Strength

Back Squat 10 x 3
82,5 Kg
Good Morning 10 x 3
50 Kg
Push Press 10 x 3
50 Kg

10 rounds for time:
140 lbs / 65 Kg Prowler push 15 m
10 x Kettlebell Swing (24 kg KB)
140 lbs / 65 Kg Prowler push 15 m

10 x Burpees

Time : 34:30

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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

Complete 5 rounds:

Overhead Walking Lunge – 30 reps (15 RT/ 15 LT) (w/10 Kg Log)
Sprint 200 yards

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


WOD 20140618

Push Press 
3 x 3 (85% of 1 RM) 46,5 Kg
3 Times for time:
3 Hang Power Snatches 95 lbs
6 Overhead Squats (95 lbs/43 Kg)
9 Burpees
12 Pull-ups
Time: 8:10

WOD 20140423

10 min EMOM
5 pike push-ups legs on the box
2-3 min rest
10 min EMOM
4 pull-ups

7 Rounds for time:
Row 200m
10 – Push Press 2×16 Kg Kettlebell
15 – Step Ups (2×16 Kg Kettlebell) on a 20″ box

Time: 24:06
Last time (20131213) with 30 Kg barbell: 17:49.
It seems that either it is easier to do push press & step ups with barbell than with two separate kettlebells or I’m still recovering from Monday’s  long walk and last Saturday’s heavy deadlifts (21+15+9 x 100 Kg IS heavy).  Most likely it is both. Tomorrow is most definitely a rest day for me.

January, the fight month


It seems it’s that part of the year. The picture shows the current situation at the gym. Of course it’s not quite that, but that’s how it feels at the moment.

Yesterday I had my Dynamic Effort Push Press together with some Crossfit conditioning. Now I’ll have to say that the gym itself in Sundbyberg Signalfabriken is great. It has all the equipment I need, and usually it has also had enough space for me to actually exercise, too.

The DE part of training, Push Press, went ok. I think I managed to find the right weight to keep the pushing as dynamic and explosive as possible while still pushing some heavy weight. This I actually did in the SATS Prfrmance (A Crossfit -type of trainig style SATS has pulled together) area while the Prfrmance -class was doing the finalizing stretches.
Then I was done and preparing myself to the original plan of conditioning, 3 x Chin-Ups & 6 Bench Presses Every Minute on the Minute (EMOM). While I got everything ready, the next class started and I was kindly, but firmly told to get away from there. Which is OK, I get it, when you have a class, you want to keep it to the people who are attending the class.
The problem kind of escalated while I walked to the free weight -section. All of the benches were reserved. Plus that there was no available pull-up bars either.

So what does an adaptive CrossFit -trainer do then? He goes and designs and modifes the workout to fit the circumstances. So there I ended up doing this:

Every Minute on the Minute for 15:00
10 Push-ups with legs on 20″ box
3 – Pull-Ups

Which worked just fine. I was neatly fatigued after the workout and could enjoy the stretching and sauna.

Nevertheless, I’ll have to hit the gym in different times, as it seems. Or find a new gym, where I can concentrate on the weightlifting and CrossFit. Perhaps a CrossFit affiliate?