Category Archives: W-G

Weightlifting and Gymnastic Movements

Lunge/Squat Complex then Deadlifts and HSPU

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Every 2 minutes for 10 minutes (5 rounds) perform the following complex with bar in the front rack position:

  • 1 x Forward Lunge Right Leg @ 50kg
  • 1 x Forward Lunge Left Leg @ 50kg
  • 1 x Reverse Lunge Right Leg @ 50kg
  • 1 x Reverse Lunge Left Leg @ 50kg
  • 4 x Front Squat @ 50kg

Then do AMRAP in 8 minutes of:

  • 8 x Deadlifts @ 70kg
  • 8 x Handstand Pushups

Results: For the AMRAP – 5 rounds plus 8 Deadlifts.

Deadlifts, Kettlebell Swings and TRX Work

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EMOM for 10 rounds do:

  • Even Minute: 8 x Body Weight Deadlifts (70kg)
  • Odd Minute:  30 Second Max Rep Kettlebell Swings @ 24kg

For time complete the following:

  • 30 x TRX Atomic Pushups
  • 30 x TRX Rows
  • 20 x TRX Atomic Pushups
  • 20 x TRX Rows
  • 10 x TRX Atomic Pushups
  • 10 x TRX Rows

Results:  Part A worked out of around 15-16 KB Swings per round (they only go so fast). Good grip and lower back work.  Part B 8:10.

Bench Press and Pullups then Burpees, T2B and SDHP

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After the killer metcon yesterday decided to just work on strength today.

First do the following every 4 minutes for 24 minutes (6 rounds):

  • 6-8 x Bench Press@ 70kg
  • 3 x Weighted Pullups @ 15kg
  • 3 x Pistol Squats (per leg)

Then do 3 sets of Turkish Getups, 3 reps per set.  Increase weight per set but maintain form all the time.

Results:  The first part worked very well… got all 8 rep on the bench press, pullups also no problem.  For the pistol still needed my heel raised plus 3kg counter weight in my hands, but had plenty of strength. For the last round, was able to use a 8kg kettlebell as counter weight on the side which was doing the work.  Made for a more challenging pistol.  For the TGUs, used 12kg, 16kg and 18kg (but only could manage 2 reps on the last round).