Author Archives: cbroccoli

Front Squats and Squat Cleans then Strict Presses and Pullups

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8 rounds increase weight per round

  • 5-5-3-3-2-1-1-1 x Squat Clean

Then 7 rounds (heavier than last time)

  • 7 x Front Squats
  • 5 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 5 x Front Squats
  • 7 x Front Squats

Then finisher, for time accumulate

  • 60 x Strict Press @ 31kg
  • Each time you break do 3 x Chinups

Results: Front Squats 150-170-190(x3)-170-150lbs. Squat Clean 135-140-145-150-155-160-165-170lbs/77kg. Finisher 8 rounds/9:23/21 chinups.

Deadlifts then BJOs and Wall Walks

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Based on a RepWerks series off Imstagram… 4 rounds of

  • 6 x Touch and Go Deadlift @ 85% of 10RM set on 31. March
  • 15-20 x Dynamic Pushups from Floor to 10kg plates

Then AMRAP in 5 minutes of

  • 12 x Box Jump Overs
  • 3 x Wall Walks
  • Max Distance Bike

Rest 2 minutes then repeat for 3 rounds total.

Results: Used 185lbs/85kg for the deadlifts. Metcon 4.5k on Bike. Had between 2.5 – 3 minutes per round on the bike. Feel free to up the number of Box Jumps (20-25?) and/or wall walks (5?) to reduce the time on the bike.

Muscle Up Progressions and Weighted Pullup them HPC, T2B and Burpees

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Work on Bar Muscleup Progressions…

  • 3 x 10-15 Second Flase Grip Hang

3 sets of

  • 5-8 x Straight Arm Pullups

3 rounds of

  • 10-15 Second Tuck Front Lever Hold

Then 9 rounds

  • 7 x Strict Pullups
  • 5 x Weighted Pullups @ 10kg
  • 3 x Weighted Pullups @ 13kg
  • 1 x Weighted Pullups @ 20kg
  • 1 x Weighted Pullups @ 20kg
  • 1 x Weighted Pullups @ 20kg
  • 3 x Weighted Pullups @ 13kg
  • 5 x Weighted Pullups @ 10kg
  • 7 x Strict Pullups

Then 5 rounds for time of

  • 8 x Toes to Bar
  • 8 x Hang Power Clean @ 95lbs/43kg
  • 8 x Burpees

Results: Metcon 10:36

Handstand Work then Bench Press and Dips

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Take 15 minutes and work on Handstands.

Then 7 rounds (heavier than last time)

  • 9 x Bench Press @ 50% 1RM
  • 7 x Bench Press @ 55% 1RM
  • 5 x Bench Press @ 60% 1RM
  • 5 x Bench Press @ 60%
  • 5 x Bench Press @ 60%
  • 7 x Bench Press @ 55%
  • 9 x Bench Press @ 50%

Then 3 sets of

  • Max Dips

Results: Bench Press 115-125-40(x3)-125-115lbs (52-57-64-57-52kg)… adjusted my results from last time… no way I did that much weight. Dips 10-10-8.