abdominal one-arm bench press (and variations)
Benny1368: ooooohhh
Benny1368: ooooohhh
Benny1368: looks like good exercise
Benny1368: i would do with 2 DBs or maybe 5/arm back and forth more times
Bephf: try it
Bephf: once you regain use of your upper half
Benny1368: or i would pass DB back and forth (dangerous, but better core workout)
Benny1368: press up, pass at peak, back and forth
Benny1368: could prob get similar effect by using 2 BDs but pressing em one at a time
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"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 rep
(BEAT LAST PERFORMANCE)
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"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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"Long division, 603 style"
603 WOD
- Overhead squat (OHS) a total of 20 x your body weight (BW), for time
For example, at a BW of 180#, that’s 80 reps with a 45# bar, or 20 reps with 180#, or any combination in between. Sorry for the complex math (no, not really). Here’s the equation: (20 x body weight) / OHS weight = # Reps. Do ‘em. Fast. Record BW, weight on the bar, and time.FOR ME (BW=175; total poundage=3,500lb):
- 8 x 95
- 8 x 95
- 8 x 95
- 8 x 95
- 5 x 95
Per Bephf:
Hybrid Tabata Intervals
Follow the tabata interval protocol (20 seconds work/10 seconds rest) for the following exercises, in a circuit:
- Burpees (#,#,#,#,#,#,#,#)
- Mountain Climbers
- Pushups (#,#,#,#,#,#,#,#)
- Squats (#,#,#,#,#,#,#,#)
- Chinnies
Repeat circuit 8x for 20 minutes total.
Goal is to significantly increase push up #'s from other Tabata push up sessions.... go fast!
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