Monthly Archives: February 2021

Strict Presses then KB Cleans, Squats, Pushups and Pike Lifts

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Every 2 minutes for 12 minutes

  • 6 x Strict Press

Then a tabata (8 rounds-20 sec work / 10 sec rest)

  • Strict Press @ Empty Bar

Then 8 rounds for time (based on movements from Semir Jasarevic’s Instagram post on Feb 8)

  • 4 x Single Arm Kettlebell Power Clean and Squat Left @ 16kg
  • 4 x Single Arm Kettlebell Power Clean and Squat Right @ 16kg
  • 8 x Alternating Asymetric Pushups (one hand on Kettlebell ball, 4 total per hand)
  • 8 x Pike Lift over Kettlebell (over and back is one rep)

Results: Part 1 105lbs. Tabata… harder than it looks. Started off hot at 10 reps but ended up only able to do 5 per round. Metcon – 12:47.

Back Squats

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Every 2 minutes for 14 minutes

  • 3 x Back Squats

Increase weight per set.

Then 4 sets of

  • 8 x 1.5 Back Squats @ 50% of max tripple

Then 3 sets of

  • 5 x Weighted Dips 70lbs/32kg

Results: Short Sunday strength workout. Part 1 – 155-170-185-190-200-205-210lbs (215lbs last time). Used 105lbs for part 2 which worked well.

Toe Touches, KBS and HSPU

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Spend some time working on Overhead Squat drills.

AMRAP in 20 minutes of

  • 30 x Alternating Toe Touches (15 reps per foot)
  • 15 x Kettlebell Swings @ 32kg
  • 5 x Handstand Pushups

Results: Right shoulder still not cooperating with the OHS. Did some standing sots presses with empty bar and overhead squats with PVC/dowel to gain strength and flexibility. Metcon: 6 rounds plus 16 reps.

Bench Press and Pullups then Something Different

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Take 15 minutes and work up to a heavy

  • 2 x Pause Bench Press (pause 2 seconds at bottom)

Then for time 10-9-8-…-3-2-1 reverse ladder of

  • Bench Press @ 60% of Double above
  • Strict Pullups

Then 9 rounds of 30 second work 15 second rest

  • Round 1,4,7 – Alternating Front and Side Dumbbell Raises in Plank
  • Rounds 2,5,8 – Weighted Dumbbell Situp with Shoulder Press
  • Rounds 3,6,9 – Single Dumbbell Twist

You need to review Semir’s Instagram post to get the movements (#1, #3, #6). Yes it is overly complex but something different.

Results: Part 1 – 190lbs. Part 2 – 14:15. Used 115 for Bench. Last part – Used 3kg dumbbells… nice burn in the shoulders.

Macho Man Complex from CF New England Repeat

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Repeat of the workout from November of 2019. A twist on the CFNE Benchmark Macho Man WOD.

Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

3 rounds for time of

  • 3 sets of the complex above @ 65% of weight reached above
  • Row 250m

Results: For the Heavy Complex – 145lbs. (same as last time). For the Metcon used 95lbs – 10:02 ( 9:56 last time running ). Keep each set of the complex unbroken to avoid the extra clean that you’ll need after putting the bar down.