Monthly Archives: October 2014

Weekend Workout 10.5.2014

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Taken from CF Invictus…

A.
Three sets of:
Bench Press x 6-8 reps @ 70kg
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2-3 minutes

B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

Results:  For the Part B. I wasn’t exactly counting, but it came to around 7-10 reps per round so a total of around 30 pullups.   First round started with strict, then switched to kipping.

Bench Press, Pistols, Run 1 Mile

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Perform the following….

  • 10 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg
  • Rest 2 minutes
  • 8 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg
  • Rest 2 minutes
  • 6 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg

Then for time complete the following:

  • Run 1 Mile
  • Rest 2 minutes
  • Run 1 Mile

Results:  Pistols were the same as ever, 3kg counter weight plus raised heel.  For the second part:  1st Mile:  7:10 / 2nd Mile:  7:38

Deadlift plus Presses

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First part is copied from a CF Invictus WOD.

  • 15 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • 10 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • 5 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps

Then do an AMRAP in 8 minutes of

  • 5 x Push Press @ 45kg
  • 5 x Burpees

Result:  Handstand Pushups – 14/10/8, Metcon:  8 rounds + 5 (total reps: 45 PP, 40 B).  Probably should go higher on the deadlifts since I felt I could have done more per round, but then that is all the weight I have at home.