Category Archives: M-W

Metabolic and Weightlifting Movements

Kipping Practice with Front Squats then Cleans, Push Press and DUs

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Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below.  Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar.  So do a set of Front Squats, followed by either Kipping PU or Kipping T2B.  In the next round switch PU or T2B.  Try and focus on efficiency in the kip.

  • 5 @ 40kg
  • 5 @ 50kg
  • 5 @ 60kg
  • 3 @ 70kg
  • 3 @ 70kg
  • 5 @ 60kg
  • 5 @ 50kg
  • 5 @ 40kg

Then do AMRAP in 10 minutes of:

  • 5 x Clean @ 45kg
  • 5 x Push Press @ 45kg
  • 25 x Double Unders

Results: For the AMRAP did exactly 7 rounds.

Toes to Bar and Deadlifts then 4 Tabatas

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Not for time do 3 rounds of:

  • 10 x Toes to Bar
  • 6 x Single Leg Deadlift per Leg @ 43kg

Do 4 tabatas of 4 minutes each (8 x 20 seconds on / 10 seconds rest) for each of the following:

  • Power clean @ 30kg
  • Burpees
  • Push Press @ 30kg
  • Handstand Hold

Results:  Didn’t count.  Only tried to keep the number of reps consistent throughout.

Lunges and Bench Press then Cleans, Squats and Burpees

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Every 2 minutes for 10 minutes (5 sets):

  • 20 x Weighted Lunges @ 20kg per hand

Then every 2 minutes for 10 minutes (5 sets):

  • 10-15 x Strict Dumbbell Bench Press @ 20kg per hand

Then an AMRAP in 7 minutes of:

  • 7 x Hang Power Cleans @ 30kg
  • 7 x Front Squats @ 30kg
  • 7 x Bar Hop Burpees

Results:  For the AMRAP did 5 rounds plus 4 Cleans.

 

Sunday Workout – 20.12.2015

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Not for time do 5 rounds of:

Then do reverse ladder of 10-9-8…3-2-1 of:

  • Power Snatch@ 30kg
  • Box Jumps

Results:  For the pulls and squats got up to 55kg for the final 2 rounds.   For the metcon, took around 9:34.

Squats, Cleans, S2OH, Burpees, Pullups and Reverse Rows

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Part A – Not for time work on Front Squats, increasing weight to a good working level the do a couple of rounds at that level.

  • 5 x Front Squats

Part B  – For time complete 4 rounds of:

  • 5 x Hanging Cleans @ 45kg
  • 5 x Shoulder to Overhead @ 45kg
  • 5 x Burpees

Part C – Perform 3 rounds of:

  • 3 x Weighted Pronated Grip Pullups (Chinups) with Narrow Grip @ 15kg
  • Rest 30 seconds
  • 10 x TRX Reverse Rows
  • Rest 60 seconds

Results: For Front Squats, 30kg, 40kg, 50kg, 55kg, 60kg, 60kg, 60kg.  Part B took 3:47.