Tag Archives: bench press

Bench 3×4 / DU’s, Sit-Ups, KB Swings

Posted on January 7, 2015 by Matt

 

THURSDAY 080115

 

Bench press 3×4

 

Then,

 

40-30-20-10 reps of:

Double-unders

Sit-ups

Kettlebell swings, 32/24kg

 

 

Bench Press 3×4 / Up-Downs, Pull-Ups, Pistols

Posted on January 1, 2015 by Matt

 

FRIDAY 020115

 

Bench press 3×4

 

Then,

 

2-4-6-8-10-12-14-16… and so on for 12 minutes:

Up-downs

Pull-ups

One-legged squats, alternating

 

 

Bench 3×4 / Tabata KB Swing, Squat, Push-Up

Posted on December 21, 2014 by Matt

 

MONDAY 221214

 

Bench press 3×4

 

Then,

 

8 rounds for reps of:

Tabata kettlebell swings, 24/16kg

Tabata hand-release push-ups

Tabata squats

 

Tabata interval is 20 seconds of work followed by 10 seconds of rest. Move to the next exercise after each interval. Score is total reps.

 

 

Bench 3×6 / Box Jump & DB STOH

Posted on December 7, 2014 by Matt

 

MONDAY 081214

 

Bench press 3×6

 

Then,

 

7 rounds of:

7 box jumps, 30/24″

5 right arm dumbbell shoulder to overhead, 70/50lb

5 left arm dumbbell shoulder to overhead, 70/50lb

 

 

Bench Press 3×8 / Run & Dips

Posted on November 19, 2014 by Matt

 

THURSDAY 201114

 

Bench press 3×8

Sets across, heavier than last 3×8.

 

Then,

 

For time:

1-2-3-4-5-6-7-8-9-10 dips

Run 100m to start and in between each round.