Monday Workout: Deadlift, Press, Swing, and Push

Reminder: All classes now held at 1309 Belleview Avenue! 6 AM class cancelled due to weather.

mike hs

Strength

3 alternating sets of 8 reps each, with short rest:

  • Deadlift @ 30X1
  • Strict Standing Press @ 30X1

WOD

Level 1

15-12-9 reps each for time:

  • One-Arm KB Swing (35/20#)
  • Push-up

Level 2

21-15-9 reps each for time:

  • One-Arm KB Swing (70/53#)
  • Handstand Push-up

Notes

  • The One-Arm KB Swings are to be done 21-15-9 reps each arm.

10 thoughts on “Monday Workout: Deadlift, Press, Swing, and Push

  1. Deadlift: 185#
    Strict Press: 95#

    WOD: 21-15-9 One-Arm KB Swings (70#) with 15-12-9 Handstand Push-Ups (Used abmats) – 8:57

  2. 275
    105
    11:30 (russian swings)

  3. DL: 185
    Press: 95
    WOD: 8:14 (53# KB, Scaled (box) HSPU)

  4. DL: 145
    Press: 55
    WOD: 5:52 (26# KB, 1 ab mat HSPU)

  5. DL 275
    Press 115

  6. DL: 135
    Press: 55
    WOD: 5:14 Box HSPU 26# kettleball

  7. DL: 225
    Press: 95

    WOD: I forgot my time, but I think it was 7:39.
    53# kettle bell, partial hspu: only dipped about 2 inches per rep

  8. DL: 205
    SP: 95
    WOD: ~8:30 I think. #53 KB & 1 ab mat

  9. DL: 105#
    SP: 45#
    WOD: 8:38 w/ 35# KB and 2 ab-mat HSPU (for 15-12-9 rep scheme)

  10. DL: 85
    SP: 45
    WOD: 5:30 (box hspu, 35# Russians)

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