Category Archives: W-G

Weightlifting and Gymnastic Movements

Muscle Up Work plus Sumo Deadlift Highpulls and Plyo Pushups

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Work on Muscle Up Progressions.  Do 5 rounds of each

  • 5 x Reverse Ring Rows with False Grip
  • 3 x False Grip Hang to Pullup
  • 3-5 x Ring Kipps

Then do a repeat of the Jan 29, 2015 workout.  For time complete the following while EMOM doing 3 Burpees:

  • 25 x Sumo Deadlift Highpull (used 32kg kettlebell)
  • 10 x Plyo Pushups
  • 20 x SDLHP
  • 15 x Plyo Pushups
  • 15 x SDLHP
  • 20 x Plyo Pushups
  • 10 x SDLHP
  • 25 x Plyo Pushups

Results:  Learned that my ring kipps were too weak so really tried to get a good swing going.  Also need to focus on the position at the top of the kip, specifically maintaining the hollow rock position so I am able to get the hip flip into transition.   For the AMRAP, completed in 10 minutes exactly.

SRCF Workout from 11. June 2016

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Did this WOD yesterday… For time do 15 rounds of:

  • 2 x Squat Cleans
  • 3 x L-Sit Pullups
  • 4 x Strict Handstand Pushups

Results:  I used 125lbs for the squat cleans and finished in 25:39. For the cleans did singles from the beginning. For the HSPU started with unbroked sets but by the end I was doing singles of them as well.

Reverse Lunges and Toes to Bar then 50 Burpees :-)

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Spend 15 minutes working on overhead squats.

Every 2 minutes for 24 minutes (12 sets):

  • 3 x Overhead Reverse Lunges per leg @ 43kg
  • 5 x Toes to Bar

Cash out: 50 x Burpees for time.

Results:  Working on the overhead squats, I got up to two rounds of 5 @ 30kg.  For the burpees did all 50 unbroken in 2:45.

Front Squats then HSPUs, SDHP and Pullups followed by Core Work

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Every 3 minutes for 12 minutes do

  • 6-8 Front Squats @ 60kg

Then do AMRAP in 5 minutes:

  • 5 x Handstand Pushups
  • 5 x Sumo Deadlift Highpull @ 43kg
  • 5 x Pullups

Then every 30 seconds for 8 minutes do alternating:

  • First 30 seconds – 5 x V-Ups
  • Second 30 seconds – 5 x Hollow Rock

Results:  4 rounds plus 5 x HSPU and 5 x SDHP.