Thursday 12.20.10

Bench Press
Barbell Row

Bench Press:  5, 5, 5, 5, 5
Barbell Row 5, 5, 5, 5, 5

Tabata Mash-Up of:
- KB Swings (Heaviest KB with good form)
- Push Ups (No knees!)

For the SWOD, start off with the bar at 5 reps, rest for a minute or so, and then complete a set of 5 reps of barbell row with an empty bar.  Add weight to each bar, and continue to do sets of 5 reps until you cannot complete 5 reps with a given weight.  Get at least 5 sets of challenging weights.  For example, if the bench press did not get difficult until 225, my first working set would be 225 and all previous sets would be warm ups sets.  This is a classic antagonistic muscle group pairing, as we will be working a push movement and a pull movement in the same plane of motion.  See the photos to understand what I mean.

For the metcon, pick the heaviest KB you can swing with good form.  Push ups will be in a full plank position, no knees!  If you need to scale the push ups, put your hands on plates or on box, but always go chest to floor.  You will then alternate :20 or all-out KB swings, :10 rest, :20 of all out push ups, and :10 of rest.  Repeat that 8 times.  Your score is the fewest reps of swings completed during any of the 8 rounds, added to the fewest number of push ups.

Post weights and tabata scores tot he comments section!  bc


  1. 90lb 5rm bench, 105lb 5rm rows

    10 kb swings, 7 push ups= 12

  2. 165# bench press, 5RM, 185# 5RM rows

    10KB swings @44# and 10 pushups

  3. 185lb 5rm bench, 155lb 5rm rows

    10 (62 lb)kb swings, 12 push ups= 22

  4. 70# 5RM bench press, 70# 5RM rows
    9KB swings @35# and 5 pushups

  5. SWOD : 75# BP, 75# row

    METCON : 15 with 44# KB @9 and 6 PU

  6. SWOD= 225 bench, 175 row
    METCON= 62lb KB @ 9 and pushups @ 8. Score=17

  7. SWOD: 95lb 5rm bench, 115lb row
    Metcon: 12..8kb swings@35lb,4 push ups
    (Just couldn't keep my 10 swings per round and my push ups were soooo over by final round)

    Thanks for being such a fun lifting partner Kim!

  8. Bench press: 35x5, 55x5, 65x5, 75x5, 80x4
    Barbell row: 35x5, 55x5, 65x5, 75x5, 85x5

    Metcon: 9 kb swings (44#) + 9 push ups = 18

  9. SWOD: BenchPress 275# / BarbellRow 205#

    METCON: 11KBS / 8PushUps = 19

  10. Did the workout on Friday.
    SWOD: Bench 265 x 5, 295 x 1
    Bent Row 225 x 5, 275 x 1
    (Left shoulder still really sore)

    Metcon: KBS x 10, Push Ups x 10 = 20