Category Archives: W-G

Weightlifting and Gymnastic Movements

Handstand Walks then Deadlifts and HSPU

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3 rounds of

  • 5 x Plate Walks (L+R up/down is one rep)

Then take 15 minutes to work on Handstand Walk.

Then 4 sets of

  • Set 1 – 5 x Deadlift @ 45%
  • Set 2 – 5 x Deadlift @ 55%
  • Set 3 – 5 x Deadlift @ 65%
  • Set 4 – 5 x Deadlift @ 70%

Then EMOM for 15 minutes

  • 1 x Deadlift @ 75%
  • 3 x Handstand Pushups

Results: 1 RM DL is 300lbs so used 135-165-195-210lbs for the first deadlift part, and 225lbs for the final part.

Core Work followed by Back Squats then Squats, Atomic Pushups and Pullups

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Comments Off on Core Work followed by Back Squats then Squats, Atomic Pushups and Pullups

3 rounds

  • 10 x TRX Knee Tucks
  • 10 x Alternating Single Leg Toe Touches (5 per Leg)
  • 10 x Glute Bridge with Feet on Fitness Ball

Then 3 sets, rest as needed between sets

  • 5 x Back Squats @ 75%

Then 5 rounds for time

  • 15 x Goblet Squats @ 24kg
  • 10 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Back squats @ 175lbs. Metcon 11:41. First workout after getting home so was really slow.