Monthly Archives: November 2014

Overhead Squat plus Thrusters and T2B

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Overhead Squat

  • 5 @ 10kg
  • 5 @ 20kg
  • 5 @ 25kg
  • 5 @ 30kg
  • 5 @ 35 kg

Then for time perform 21-15-9 of the following:

  • Sandbag Thrusters @ 25kg (could also sub dumbells @ 12kg each hand)
  • Toes to Bar

Result:  35kg Overhead Squat is a new PR and 1/2 body weight!  Could have done more but decided to stop while I was ahead.   For the METCON part finished in 6:30.  First round did the T2B unbroken which might also be a PR.

Clean and Push Press Benchmark

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Front Squats

5-5-5-5-5 @ 40kg

20 Minute AMRAP

    • 5 x Hanging Cleans @ 40kg
    • 5 x Push Press @ 40Kg
    • 5 Burpees

Results:  A good benchmark workout which I did back in March.  The original post is here. At that time I was able to complete 11 sets plus 10 reps of the AMRAP.  Today I was able to do 14 sets plus 10 reps.  Of course with my March workout I combined it with handstand pushups which probably impacted how many push presses I could do.