Monthly Archives: January 2018

Gymnastics Progressions then DT (Deadlifts, Power Cleans and Push Press)

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Note:  The Metcon is  a good follow on to yesterday’s workout.  So either do the whole WOD from yesterday then this one tomorrow or if you just don’t want to work on the gymnastics, then do the Front Squat portion of WOD from yesterday and the metcon from today.

Spend 15-20 minutes working on Gymnastics movements, for example, I alternated…

  • Handstand hold
  • False Grip Ring Rows

Then 5 rounds for time (DT Hero WOD… I was inspired when I came across this YouTube video)

  • 12 x Deadlifts @ 95lbs
  • 9 x Hang Power Cleans @ 95lbs
  • 6 x Push Press @ 95lbs

Results:  For the Metcon 9:30 (killed my forearms).  Maybe we’ll try again later in the year and see if we can beat this time…

Week in Review for Jan 1 – Jan 7, 2018

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday WG Reverse Lunges
Dumbbell Press		 Task
Tuesday – – –
Wednesday – – –
Thursday WG Deadlifts
L-Sit		 Task
Friday W Bench Press
Ring Rows		 EMOM
Saturday – – –
Sunday W Clean
Press		 EMOM

Metcon:

Day Movement
Class		 Exercises Priority
Monday MG Sandbag Thrusters
TRX Reverse Rows		 Task
Tuesday MG Toes to Bar
Thrusters
Box Jumps		 Task
Wednesday M Run Task
Thursday MG Kettlebell Swings
Handstand Pushups
Situps		 Time
Friday MGW Pullups
Double Unders
Push Press
Power Snatch
Pike Press
Goblet Squats		 Task
Saturday – – –
Sunday – – –

Cleans and Presses

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Every 3 minutes for 18 minutes (6 rounds)

  • 2 x Pause Front Squat (2 second pause at bottom, 2 seconds at top)
  • 3 x Front Squat

Then every 2 minutes for 12 minutes (6 rounds)

Then every 3 minutes for 18 minutes (6 rounds)

  • 1.1.1 x Full Squat Clean (pause 5-10 seconds between singles to reset)

Then every 2 minutes for 12 minutes

  • 3 x Strict Press

Then every 2 minutes for 12 minutes

  • Max x Unbroken Push Press@ 80% of max Strict Press weight.

Results:  Front Squats 65-95-115-135-145-165lbs/75kg.  Hang Cleans 65-80-95-105-115-125lbs/57kg.  Cleans 115-125-135-145-150-155lbs/70kg.  Strict Press 65-80-95-115-125-135lbs/61kg. Push Press 10-10-8-8-8-8 reps @ 110lbs/50kg.

Bench Press and Ring Rows then a Chipper

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EMOM for 8 minutes (4 rounds of each) do

  • 6-8 x Bench Press
  • 8 x False Grip Ring Rows

For time do

  • 30 x Unbroken Double Unders
  • 30 x Push Press @ 80lbs
  • 30 x Pullups
  • 30 x Power Snatch @ 80 lbs
  • 30 x TRX Pike Press
  • 30 x Goblet Squats

Results: Bench Press – 95-115-140-165.  Metcon 13:19.

Deadlifts and L-Sit then KBS, Situps and Handstand Pushups

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6 rounds of

  • 3 x Deadlift
  • Rest 30 seconds
  • 30 second cumulated L-Sit (break up as needed)
  • Rest 90 seconds

Then AMRAP in 15 minutes of

  • 21 x Kettlebll Swings
  • 15 x Situps
  • 9 x Handstand Pushups

Results: Deadlift 155-185-205-225-240-255lbs (warmed up with 6-10 reps at 95 and 135lbs).  L-Sit went well, started at 10 second holds before breaking then dropped to 5 seconds.  AMRAP – 5 rounds plus 44 reps (1 HSPU from 6 rounds).