1 Arm Push Press

All posts tagged 1 Arm Push Press

“Kettlebear Complex”[6/22]

Posted by Ross Gilling on June 21, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , , , . 6 comments

[1.] Warm Up

Perform 16, 12 & 8 reps of:

GHD Sit Ups or Bottoms Up Get Ups

GHD Back Extensions or Good Mornings

Lateral Windmills

-Use a light to moderate load for windmills.

[2.] Work Capacity [load]

“Kettlebear Complex”

Perform 5 rounds for weight and time of:

1 Arm Hang Power Clean or Double Hang Power Cleans

1 Arm Front Squat or Double Front Squats

1 Arm Push Press or Double Push Press

1 Arm Overhead Squat or Double Overhead Squats

1 Arm Hang Power Snatch or Double Hang Power Snatches

*For 1 arm perform 1 rep of each movement sequentially on the right arm then switch hands without setting the k-bell down and perform each movement in sequence on the left arm, this equals 1 rep, 4 reps equals 1 round.

*For doubles perform 1 rep of each movement sequentially, this equals 1 rep, 4 reps equals 1 round.

*You may set the k-bell down b/w rounds but not during a round, if you do so you must start that round over. You may increase or decrease the load from round to round, e.g. round 1: 20kg, round 2: 24kg, round 3: 20kg etc. 

-Modify movements if required. Record loads and time.

[3.] Finisher [time]

Perform 3 rounds each for time of:

[250m] C2 Rower

*Rest 60-90 sec b/w rounds. Record times.

Post comments and scores…

RiversEDGE 5k & EdgeFIT Challenger 

are only a couple of days away!

Are you ready for this?…

KB Continuous Circuit 0.2 [4/13]

Posted by Ross Gilling on April 13, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , . 2 comments

[1.] Warm Up

Body-weight

[2.] Strength [height]

Perform 2 rounds of:

[1-8] Max Height Box Jumps

*Perform 1 rep, rest [up to 30 sec], perform 2 reps [unbroken], rest, perform 3 reps and so on up to 6 reps.

-Modify movement if required. Record highest box height jumped.

[3.] Work Capacity [reps]

KB Continuous Circuit 0.2

Perform 2 rounds for MRP [maximum reps possible] in 20 minutes of:

[60 sec] Overhead Swings [16kg/8-10kg]

[60 sec] 1 Arm Push Press [right]

[60 sec] 1 Arm Racked Lunge [right]

[60 sec] 1 Arm Push Press [left]

[60 sec] 1 Arm Racked Lunge [left]

[60 sec] 1 Arm Swing Snatch [right]

[60 sec] 1 Arm-1 Leg Deadlift [right]

[60 sec] 1 Arm Swing Snatch [left]

[60 sec] 1 Arm-1 Leg Deadlift [left]

[60 sec] Bottoms Up Thrusters

*Do not set the kettlebell down during the 20 minute continuous set, if you do you must perform a 4 burpees penalty before resuming your set.

-Scale loads and modify movements if required. Record total reps.

[4.] Finisher

Perform 1-3 rounds of:

[24] Jackknife Sit Ups

[60 sec] Double Bottoms Up Plank [elev./standard]

-Modify movements if required.

Post comments, heights, loads, and times…

High pulls all round!

Mena, Rodrigo, Pablo and Jonathan

KB Continuous Circuit 0.1 [3/25]

Posted by Ross Gilling on March 25, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 3 comments

[1.] Warm Up

Swing

[2.] Work Capacity [rounds/reps]

KB Continuous Circuit 0.1

Perform MRP [maximum rounds/reps possible] in 20 minutes of:

[4] 1 Arm Swing Snatch [right] [20kg/12kg]

[4] 1 Arm Push Press [right]

[4] 1 Arm Overhead Lunge [right]

[4] 1 Arm Swing Snatch [left]

[4] 1 Arm Push Press [left]

[4] 1 Arm Overhead Lunge [left]

[4] 1 Arm  Swing Clean & Press [right]

[4] 1 Arm Racked Squat [right]

[4] 1 Arm Swing Clean & Press [left]

[4] 1 Arm Racked Squat [left]

*Do not set the kettlebell down during the 20 minute continuous set, if you do you must perform a 4 burpees penalty before resuming your set.

-Scale loads and modify movements if required. Record total rounds/reps.

[3.] Finisher [rounds/reps]

“Death by…”

Perform MRP of:

Box Jumps [24"/18"]

*With a running clock perform 1 rep at 0:00, 2 reps at 0:30, 3 reps at 1:00 and so on until you can no longer keep pace with the clock.

-Scale height and modify movement if required. Record total rounds/reps completed.

Post comments, loads, rounds/reps…

EdgeFIT HQ’s newest members…

Lump & Chunk!


“Steamboat”[3/4]

Posted by Ross Gilling on March 4, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 4 comments

Warm Up

Perform 3 rounds of:

[8] 1 Arm Sumo Deadlift High Pulls

[8] 1 Arm Russian Swings

[8] 1 Arm Front Squats

[8] 1 Arm Push Press

[8] 1 Arm High Windmills

*Perform all exercises on one side and then repeat the sequence on the opposite side, this equals 1 round.

Work Capacity

“Steamboat”

Perform 3 rounds for time of:

[16] Squat Thrust-Overhead High Pulls [20kg/12kg]

[20] Air Bells [16kg/8kg]

[200m/.15] Run

-Scale loads and modify movements if required.

Finisher

Perform 3 rounds of:

[16] KB Jackknife Sit Ups

[20] Seated Hot Potatoes

-Modify movements if required.

Post comments, loads, and times…

Edgefitter Chrissy P. solid as a rock on the ring plank!…


Friday 17th December [Kettlebear Complex]

Posted by Ross Gilling on December 17, 2010
Posted in: EdgeFIT POD. Tagged: , , , , , , , . 1 comment

Warm Up

EdgeFIT Swing

Work Capacity

“Kettlebear Complex”

Perform 5 rounds for weight and time of:

1 Arm Swing Clean

1 Arm Front Squat

1 Arm Push Press

1 Arm Overhead Squat

1 Arm Swing Snatch

-Perform 1 rep of each movement sequentially on the right arm then switch hands without setting the k-bell down and perform each movement in sequence on the left arm, this equals 1 rep, 4 reps equals 1 round.

-You may set the k-bell down b/w rounds but not during a round, if you do so you must start that round over.

-You may increase or decrease the load from round to round, e.g. round 1: 20kg, round 2: 24kg, round 3: 20kg etc…

Finisher

Perform for time:

[100] Jackknife Sit Ups

-Hands and feet must touch the floor at the bottom of the movements and touch each other at the top [hand touch feet].

-Post comments, loads per round, and times…

Congratulations to David and Shawn who both achieved

their first handstand push ups at HQ this week!


Friday 3rd December

Posted by Ross Gilling on December 3, 2010
Posted in: EdgeFIT POD. Tagged: , , , , , , . 1 comment

Warm Up

EdgeFIT Power

Strength [Power]

Perform a pyramid set for time of:

[5] 1 Arm Push Press [5 per arm]

-Starting at 2x8kg/36lbs perform 5 push presses per arm, then directly up 2x12kg/52lbs and perform 5 push presses per arm, next move up to 2x16kg/70lbs and so on until you reach a load you cannot lift or you reach 2x32kg/140lbs. At this point work your way back down the weights finishing where you started at 2x8kg/36lbs. Record time.

Work Capacity

Perform 3 rounds for time of:

[100] Double Unders / [300] Single Unders

[25] Good Mornings [24kg]/53lbs]

[25] Overhead Swings [24kg/53lbs]

[50] Jackknife Sit Ups

-Scale the loads and modify movements if needed.

-Post comments, loads, and times…

EdgeFIT strong-woman Dianna performs 1 arm long cycle [clean & jerk]

with the 24kg/53lb kettlebell……she’s an AMINAL!!!