Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Weighted Dips and Pullups plus a Metcon

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EMOM alternate:

  • 3 x Weighted Pullups @ 15kg
  • 3 x Weighted Dips @ 25kg

Then perform as many rounds and reps as possible in 14 minutes of:

  • 7 x Dumbell Snatch @ 21kg Left Hand
  • 7 x Burpees
  • 7 x Dumbell Snatch @ 21kg Right Hand
  • 7 x V-Ups

Results: For the metcon part completed exactly 7 rounds.  V-Ups were not pretty but manageable.

Front Squats with Lunges, Russian Twists and Dips

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Not for time do 5 sets of:

  • 5 x Front Squats @ 50kg

For time perform 21-18-15-12-9-6-3 of:

  • Weighted Lunges @ 20kg per hand
  • Russian Twist @ 10kg
  • Dips

Results:  Metcon:  16:04.  HR max = 173 / ave = 156.  Really good hard metcon part.  Front Squats were also really good, video showed elbows up, back straight.

hr_graph_04012015

HR Graph During Metcon

Kettlebell Swings with Pullups and Press

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Practice Double Unders.

Perform as many rounds and reps as possible in 15 minutes of:

  • 15 Kettlebell Swings @ 24kg
  • 5 Strict Press @ 50kg (110lbs)
  • 5 Strict Pullups

Results:  5 Rounds plus 18 Reps (95 KB swings, 28 Presses, 25 Pullups).  HR max= 170 / Ave=168.

Press and Pull, then Sumo DLH, Dynamic PUs, and DUs.

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Against two minute running clocks perform 5 rounds of:

  • 5 x Bench Press @ 72kg
  • 10 x Reverse Rows

Then for time perform the following:

  • 5 x Sumo Deadlift Highpull @ 43kg
  • 15 x Dynamic Pushup
  • 45 x Double Unders

Result:  For the Metcon part –  Time 13:35 / HR max=171, ave=160.  For the dynamic pushup I used a pair of small parallelets (sp?) I have to elevate one hand, then just alternated each side up and down for 15 reps.  The Metcon worked out very well for a WOD I just made up since I could not complete the last set of pushups without a break.