Monthly Archives: July 2015

Front Squats and HSPU then KB Swing and Burpees

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Three sets of:

  • 8-12 x Front Squats @ 35kg
  • Rest 30 seconds
  • Max Reps Strict Handstand Push-Ups
  • Rest 3 minutes

Then for time do 100 x KB Swings, EMOM stop and do 5 Burpees.

Results:  Was able to do all 12 front squats each round. Good weight for right after vacation to get back in form but could have been heavier.  HSPU did 8-6-6. Metcon completed in 5:27.

Benchpress and T2B then Dips and Cleans

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Perform 3 sets of the following (format taken from CFI July 27 WOD – later will do that WOD as described since the split squat/HSPU combo also looks good):

  • 6 – 8 x Body Weight Bench Press
  • Rest 30 seconds
  • Max reps Toes to Bar
  • Rest 3 Minutes

Then for time perform the following:

  • 10 x Dips
  • 1 x Dumbbell Clean @ 16kg per hand
  • 9 x Dips
  • 2 x Dumbbell Clean @ 16kg per hand
  • 8 x Dips
  • 3 x Dumbbell Clean @ 16kg per hand
  • 7 x Dips
  • 4 x Dumbbell Clean @ 16kg per hand
  • 6 x Dips
  • 5 x Dumbbell Clean @ 16kg per hand
  • 5 x Dips
  • 6 x Dumbbell Clean @ 16kg per hand
  • 4 x Dips
  • 7 x Dumbbell Clean @ 16kg per hand
  • 3 x Dips
  • 8 x Dumbbell Clean @ 16kg per hand
  • 2 x Dips
  • 9 x Dumbbell Clean @ 16kg per hand
  • 1 x Dips
  • 10 x Dumbbell Clean @ 16kg per hand

Result: For the strength part did 15-10-10 T2B.  For the METCON it took – 10:15 (8:15 in Sept 2014).  I started with squat cleans and at the 7 rep round switched to just hanging cleans.  Hanging cleans are the way to go to get the best out of the metcon (quicker cycles).

 

Turkish Getup Ladder plus Modified Beach Bod Workout from CFI

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Part A: Turkish Getup Ladder, do three reps in succession per hand at the following weights

  • 3 reps @ 12kg
  • 3 reps @ 14kg
  • 3 reps @ 16kg
  • 3 reps @ 18kg

Part B: Then for time do:

  • 100 x Double Unders

Immediately followed by 10 rounds of the following:

  • 4 x Pullups with Supinated Grip
  • 8 x Dips
  • 12 x Pushups
  • 16 x Air Squats
  • Rest 1 minute

Then immediately followed by:

  • 100 x Double Unders

Results:  Part B 32:51

Weighted Pullups and L-Site then Deadlifts, Push Press and Kettlebell Swings

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Every 3 minutes, for 15 minutes (5 sets):

  • 3 x Weighted Pullups @ 15kg
  • Rest 20 seconds
  • 15 second L-Sit Hold

Then AMRAP in 15 minutes of:

  • 15 x Deadlift @ 43kg
  • 15 x Push Press @ 43kg (95lbs)
  • 15 x Kettlebell Swings @ 24kg

Results:   Forgot to count…