Category Archives: M-W

Metabolic and Weightlifting Movements

Cleans and Presses then DB Cleans, Squats and Double Unders

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5 rounds of

5 x Hang Power Clean and Push Press/Jerk @ 80% of 3RM HPC

8 rounds for time

  • 12-9-6-3 x Dumbbell Hang Power Clean @ 18kg
  • 40 x Double Unders after each round

Then immediately into

  • 3-6-9-12 x Dumbbell Squats
  • 40 x Double Unders after each round

Results: 3 RM was established on 12. April @ 140lbs. Used 115lbs today. Metcon 11:04. Double Unders suffered from neglect… got all 40 in the first round but had to break with the rest into 20-10-10, arms just wouldn’t go around any more.

Back Squats, Reverse Lunges and Pullups then KBS and Goblet Squats

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5 rounds of

  • 3 x Back Squats @ 95% of 3RM

Then 3 rounds of

  • 12 x Front Foot Elevated Reverse Lunge @ 95lbs/43kg
  • 8 x Strict Pullups

Then 6 rounds of

  • 3 x Kettlebell Swings @ 24kg
  • 3 x Goblet Squats
  • 2 x Kettlebell Swings
  • 2 x Goblet Squats
  • 1 x Kettlebell Swings
  • 1 x Goblet Squats
  • Rest 30 seconds

Results: Used 220lbs/100kg for the Back Squat and held the bar in Front Rack and stepping from a 10cm step for the reverse lunges. Metcon 5:31 (could also do it as an EMOM since the work part took about 30 seconds).

Tried the new Whoop Strength app for the first time, worked pretty good…

Strict Press then Dumbbell Bent Rows, S2OH and Burpees

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4 rounds of

5 x Strict Press @ 90% of 3RM

Then, inspired by Street Parking’s Isis Vault WOD, AMRAP in 6 minutes

  • 30 x Dumbbell Bent Rows @ 16kg per hand
  • 30 x Dumbbell Shoulder to Overhead @ 16kg per hand
  • Max Burpees

Rest 4 minutes then for time

  • Same number of Burpees from first round
  • 30 x Dumbbell Shoulder to Overhead
  • 30 x Dumbbell Bent Row

Results: Used 125lbs for the Presses. Metcon 45 Burpees and 6:29. Fun format….my timer even let me program poth part into a single workout.

Bench Press then KB Swings, Cleans and Lunges

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4 rounds

  • 8 x Bench Press @ Body Weight
  • 5 x Bench Press @ 110% x BW
  • 3 x Bench Press @ 120% x BW
  • max x Bench Press @ Body Weight

Then accumulate as fast as possible

  • 30 x Hand Release Pushups

Then 5 rounds for time, start with single KB on one side then switch to the other, right + left = 1 round…

  • 12 x Single Kettlebell Swings @ 20kg
  • 6 x Kettlebell Cleans
  • 6 x Alternating Reverse Lungs with a Twist* with KB in Front Rack Hold (total, 3 per leg)
  • Repeat with KB in other hand
  • Rest 1 minute

* Between each lunge rotate left, back to middle, rotate right.

Results: Bench Press 155-170-185-155lbs. 10 reps in last set. Metcon 15:02.

HPCs then Bike, Devil Press and Step Ups

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Take 15 minutes and work up to a heavy

  • 3 x Hang Power Clean

Then for time

  • 2000m Bike Buy-in
  • 15 x Sandbag Devil Press @ 20kg
  • 30 x Alternating Sandbag Step Ups @ 20kg (total, 15 per leg)
  • 12 x Sandbag Devil Press @ 20kg
  • 24 x Sandbag Step Ups @ 20kg (total, 12 per leg)
  • 9 x Sandbag Devil Press @ 20kg
  • 18 x Sandbag Step Ups @ 20kg (total, 9 per leg)
  • 2000m Bike Cash-out

Results: HPC 140lbs/63kg. Metcon 16:47.