Monthly Archives: December 2021

Deadlifts, DUs and Squats

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Take 6 rounds and work up to a heavy single

  • 5 x Deadlift @ 50%
  • 3 x Deadlift @ 65%
  • 3 x Deadlift @ 75%
  • 2 x Deadlift @ 85%
  • 1 x Deadlift @ 90%
  • 1 x Deadlift @ 95%

Then 3 sets of

  • 1 x Deadlift @95%+

Then for time, change weights at end of each set.

  • 100 x Double Unders
  • 35 x Air Squats
  • 30 x Deadlifts @ 165lbs / 55%
  • 75 x Double Unders
  • 35 x Air Squats
  • 20 x Deadlifts @ 185lbs / 60%
  • 50 x Double Unders
  • 35 x Air Squats
  • 10 x Deadlifts @ 225lbs / 75%

Results: This was a nice complementary follow up to yesterday’s bench press workout. Deadlift Part 1 155-185-215-245-265-285lbs. Deadlift Part 2 295lbs/134kg. Metcon 13:45.

Bench Press then Pushups and Situps

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5 rounds of

  • 10 x Alternating Pike Lift from Parallettes
  • 20 x Bear Stance Shoulder Taps

6 sets, increasing weight per set

  • 5 x Bench Press

Then EMOM for 5 minutes

  • 6 x Incline Bench Press @ 18kg

Then for time opposite ladders of (‘Twenty One’ Benchmark WOD)

  • 20-19-18-17…3-2-1 x Pushups
  • 1-2-3…17-181-9-20 x Situps

Results: Bench Press 135-155-165-170-175-185lbs (new 5RM). Way underestimated the time for the metcon… I guess if I’d have thought about it it comes to 200 reps of each! Metcon 21:51.

Hip Thrusts then T2B, Man Makers and Row

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Take 15 minutes

  • Frog Stand press to Handstand

Then 5 rounds work up to a heavy

  • 3 x Hip Thrusts

Then AMRAP in 20 minutes

  • 8 x Strict Toes to Bar
  • 8 x Man Makers (r+l=1) @ 14kg
  • Row 250m

Results: Hip Thrusts 95-135-160-185-200lbs. Metcon 4 rounds plus 10 reps.

Weighted Pullups and Cleans

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EMOM for 10 minutes

  • 2 x Weighted Pullup @ 20kg

Then take 10 minutes to work up to a heavy

  • 3 x Power Clean

Then every 2 minutes for 10 minutes

  • 3 x Power Cleans @ 80-85% of 3RM from above

Then 2 rounds for time, rest 3 minutes between rounds

  • 30 x Hang Power Clean and Press to Overhead @ 50% of 3RM from above

Results: 3RM Power Clean 95-135-160lbs. Used 135lbs for the E2MOM Power Cleans, 80lbs for the Hang Power Cleans. Metcon 2:34 and 3:15.

Jumping MUs then Dips, Deadlifts, Barbell Rows and Burpees

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Take 15 minutes and try this out

  • Knee Ups to Inverted Hang with Planche Descent

Then 5 rounds of

  • 3-5 x Jumping Muscle Ups

Then 6 rounds for time

  • 10 x Dips
  • 8 x Deadlift plus Bent Row @ 120lbs
  • 6 x Burpees

Then accumulate 50 reps for

  • Russian Twist @ 14kg

Results: First part was ugly. Completed about 6 reps. jumping Muscle Ups worked fine. Metcon 13:53.