#dbbenchpress — Public Fediverse posts

Today's #Workout

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

First plyometrics work
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog
Plyometrics: 3 rounds #Plyometrics
- 2 bench (= stacked yoga blocks) jump overs
- 2 tall box jumps (= jump & land with legs straight on 10 - 13 - 16 cm plate pile)

Then a #Patseruurtje
Warm up:
- 8m banded side shuffle e/s
- 10 3" down banded air squats
- 10 1" hold banded glute bridges

Strength: 18 min EMOM
- 6 Bulgarian split squats e/s (2x 7,5kg) #BulgarianSplitSquat
- 10 DB bench press (2x 9kg) #DBBenchPress
- 10 KB Romanian deadlifts (32 kg) #KBRomanianDeadlift
- 10 Axle bar bent over rows (30,5 kg) #AxleBarBentOverRow
- 6 KB bottom up press e/s (6 kg) #KBBottomUpPress
- 40" High five planks

Accessory: 10 min AMRAP
- 15 sit ups
- 20 banded biceps curls
- 10 (knee) push ups
- 20 banded pull aparts
(3 rounds + 25 reps)

This was a different gym bro hour than what the coach usually plans, but he had to improvise to not use the racks. It was fun, some nice / new movements.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Warm up:
- Banded 7s
- Hip Halo

Workout: Strong(wo)man E2MOM 36 mins, teams of 2 (with @jan )
- 20 Axle bar deadlifts igyg (40,5 kg)
- 90" sled push igyg (first round 85 kg, rounds 2 & 3 110 kg)
- 20 strict DB presses igyg - partner holds on top of the press (2x 7,5 kg)
- 90" yoke carry igyg (63 kg first round, 83 kg 2nd & 3rd) #YokeCarry
- 10/10 Bulgarian split squats each (body weight - 2x 4 kg - 2x 6 kg)
- 30 DB bench presses igyg (2x 7,5 kg)

It was nice to do a way different workout and try things I had not done before like the sled push & the yoke carry. Great way to start the winter break!

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #StrongMan #StrongWoman #AxleDeadlift #SledPush #DBStrictPress #BulgarianSplitSquat #DBBenchPress

Today's #Workout - Strength training lower body week 5 - day 5

Warm up:
- 1 km walk
- 2 rounds
- 4 ATG squats 3" pause e/s
- 10m banded lateral walk e/s
- 2 rounds
- 10 overhead deadbugs (5 kg plate)
- 8 kettlebell taters (10 kg KB)
- 3 single leg wall ball around the worlds (5 kg ball)

Sumo deadlift
- Warm up: 5x 35kg, 5x 45 kg, 5x 55 kg
- Work: 5x 5 @80% of 5 rep max = 5x 5 at 58 kg

Arm pump: 5x5 dumbbell bench press
- Round 1: 8 kg
- Round 2 & 3: 9 kg
- Round 4 & 5: 10 kg

Single leg work: 3 rounds
- 8 RNT split squat e/s, 2x 8kg DB + 15 kg resistance band

Tibialis raises: 2 rounds
- 10 raises with 4 kg KB, e/s

Cool down
- lacrosse ball: pecs, lats, hamstrings, glutes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SumoDeadlift #RNTSquat #DBBenchPress