Monthly Archives: April 2020

Deadlifts then Row, HSPU, Strict Press and Push Press

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Every 3 minutes for 15 minutes

  • Set 1 – 5 x Deadlifts @ 65%
  • Set 2 – 3 x Deadlifts @ 75%
  • Set 3 to 5 – 5 x Deadlifts @ 85%

Then AMRAP in 5 minutes of

  • Row 15 Cal
  • Max reps Handstand Pushups in remaining time, break as needed

Rest 3 minutes, then AMRAP in 5 minutes of

  • Row 15 Cal
  • Max Reps Strict Press @ 110lbs

Rest 3 minutes, then AMRAP in 5 minutes of

  • Row 15 Cal
  • Max Reps Push Press @ 110lbs

Results: Deadlifts – 195-225-245lbs. Metcon 18-14-18 reps.

TGUs then DB Snatches, Russian Twist and T2B

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3 rounds of

  • 3 x Turkish Getups

AMRAP in 12 minutes of:

  • 12 x Alternating Dumbbell Snatches @21kg (6 per hand)
  • 9 x Russian Twist @ 12kg
  • 6 x Burpee Toes to Bar

Results: Been a long time since I did TGUs so used some light weights and focused on form. This Instagram post was my inspiration. Used 12-14-14kg. Metcon 5 rounds plus 24 reps.

Cleans, Box Jumps and Plate Walks

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3 rounds of the following complex, starting with empty bar.

  • 3 x Hang Power Clean
  • 3 x Front Squat
  • 3 x Hang Squat Clean

Then take 15 minutes and work up to a heavy

  • 1 x Squat Clean

7 rounds for time ( 20 min time cap )

  • 7 x Squat Cleans
  • 7 x Box Jumps
  • 7 x Handstand Plate Walks

Results: Cleans 135-145-155-165-175lbs. Metcon 6 rounds plus 3 reps.

Front Squats and HSPU then Cleans, Box Jumps and Plate Walks

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5 rounds

  • 3 x Front Squats
  • Rest 30 seconds
  • 5 x Handstand Pushups
  • Rest 90 seconds

Results: Front Squats 165-170-175-185-190lbs. Initially planned to do more but was really tight and the front squats were a struggle, so took the last 15 minutes to work on mobility instead of the Metcon.