Monday 19.10: Bench, Dips, Dumbbells

Monday. Bench emom x 10min: 3 reps @ 80kg. Workout, 5rds of: 10 ring dip + 10 light tall clean (2x12.5kg db's). Workout, 5rds of: 10 bent over row (25-30kg db's) + 10 strict press (2x17.5kg db's).

It sucks to have my leg out of order. I have to ignore lower body work for a while. No squats for a week I anticipate. Hopefully just a week, not month(s). Time will tell but I ain't looking for a month of just bench and presses. Today this was exactly the game plan. It was okay for a change but this is not something I'd do on a daily basis =)

Strength.

• Bench press, 10x60, 5x70, 5x80, 5x85, 4x90kg, then:
• Every minute on the minute x 10 minutes:
• 3 reps @ 80kg

Started the session with benching for couple of sets. It was a bit difficult to get a good warm-up and sweat on with being cautious of lower body all the time. Bench is a pretty good movement, I've realized it lately but it doesn't bring an old school sweat easily. After taking couple of sets I decided to drop down a bit and add the intensity to by making it an emom workout.

This weight was quite good for this type of emom. Actually it might have been the first time doing bench on the minute style. Worked well.

Workout.

• 5 rounds not for time of:
• 10 ring dip
• 10 tall clean, 2 x 12.5kg dumbbells

Ring dips were a no-brainer. What to couplet it with was a more difficult question. It turned out to be very light cleans with dumbbells. Heavy db's would have been preferred but at this point you probably know why that didn't happen. Ring dips were the beef on this wod. Went unbroken on them, and focused on full range of motion, and continuous movement and rhythm. Dips felt very good.

Workout.

• 5 rounds not for time of:
• 10 bent over row, 25-30kg dumbbell
• 10 strict press, 2 x 17.5kg dumbbells

Rows are something I do like never. I have overlooked this movement a lot. After trying it out today, I can see there is a point why it might be a good accessory element in fitness. Not replacing anything but at the end of a good training session some bent over rows with dumbbells or barbell are probably not a bad idea if there's plenty of time to play around.

So this was the first time doing these and the weights were moderate. Maybe I'll give it another shot some day. Today I took a short pause on top of the movement, and focused on good control both ways, up and down. Strict presses were the partner for rows. Counter movement. Shoulder press / Strict press for 10 reps at the same dumbbells. These started to get heavy towards the end of each set. Still, they were manageable.

Saturday 15.6: Clean and jerk, bench press, dumbbell action

Saturday. Clean & jerk (up to 80kg), bench press (up to 95kg). Dumbbell metcon.

Today's program was about working with barbells and dumbbells. Some clean & jerk for starters and bench press.

Strength. C&J and bench.

• Clean & jerk, 5x60, 3x70, 3x75, 2x80 (failed on the third rep at 80kg)
• Bench press, 3x70, 3x80, 3x90, 1x95, failed on 100kg

That 90kg bench was sick. I believe I've done that weight only in singles before. Now I hit a triple, nice! After all that work with clean & jerks and bench, 100kg didn't come up. I'm sure it would if going only after a record with singles. You'll find those attempts in Youtube.

3x90kg

1x95kg

Dumbbell workout. Increase load between sets. Not for time. Sets: 17.5, 20, 22.5, 22.5, 22.5kg db's.

• 5 rounds of:
• 5 deadlift
• 5 hang cleans
• 5 press
• 5 squat

Rest between sets as needed. Had no idea what weights would suit for me to start with. I grabbed 17.5kg, added to 20kg and finished the last 3 cycles with 22.5kg. Grip strength was the name of the game.

Take a look at this series of handstand training. I'll keep adding the rest of the season clips, awesome tips to proceed in handstand walk (up the stairs…)

Virtuosity, Dusty Hyland: Handstand position