Category Archives: Format

Sunday Workout – 3 Wise Men

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5 Rounds of:

  • 5 x Back Squats @90kg
  • Rest 60 seconds (or so)
  • 5 x Strict Toes to Bar
  • Rest 60 seconds (or so)

Then the three Wise men (read the backstory):

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:

  • 5 x Snatch (should be hanging squat snatch) @ 30kg
  • 10 x Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:

  • 10 x Power Cleans @ 40kg
  • 20 x Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:

  • 15 x Box Jump-Overs
  • 30 x Wall Ball Shots

Results:

  • Jeremy: 4 rounds plus 5 snatches
  • Ben: 1 Round plus 10 Cleans and 10 Pullups
  • Beau: 1 round plus 15 Box Jumps and 20 Wall Balls.

HS Pushups, Deadlifts, Situps then L-Sits

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A. Overhead Squats

5-5-5 @ 35kg

Then

B. Complete as many rounds as possible in 12 minutes of:

  • 5 x Handstand Pushups
  • 10 x Deadlifts @ 50kg
  • 15 x Situps

Then

C. EMOM for 5 minutes hold L-Sit for 15 seconds

Result:  For part B, ended up with 6 rounds (I think, may have been 7).  It might have been better to replace the deadlifts with 24 – 28kg sumo deadlift highpulls with a kettlebell to get a more intense metcon out of it.

Weighted Pullups/Dips plus DU/Lunge/Snatch Metcon

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Set clock for five, two-minute rounds in each round perform:

  • 3 x weighted Pullups @ 15kg
  • Rest 20 seconds
  • 5 x weighted Dips @ 15kg

Then for time do three rounds of:

  • 30 x Double Unders
  • 20 x Lunges with 25kg Sandbag in Front Rack position
  • 10 x Dumbell Snatch @ 20kg per hand

Result:  For the metcon – 10:15.  Double unders were still slow, could only string 3-5 together at a time.  Note:  Lunges and Snatches art total reps, so 10 lunges per leg and 5 snatches per hand.

Overhead Squat plus Thrusters and T2B

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Overhead Squat

  • 5 @ 10kg
  • 5 @ 20kg
  • 5 @ 25kg
  • 5 @ 30kg
  • 5 @ 35 kg

Then for time perform 21-15-9 of the following:

  • Sandbag Thrusters @ 25kg (could also sub dumbells @ 12kg each hand)
  • Toes to Bar

Result:  35kg Overhead Squat is a new PR and 1/2 body weight!  Could have done more but decided to stop while I was ahead.   For the METCON part finished in 6:30.  First round did the T2B unbroken which might also be a PR.