Category Archives: W-G

Weightlifting and Gymnastic Movements

Dumbbell Squat and Scaled Diane

By | | , , ,
Comments Off on Dumbbell Squat and Scaled Diane

For form do 5 sets of 5 squats with Dumbells at shoulder height.  Concentrate on keeping back straight, hands at shoulder width as in a front squat.

Then a scaled version of Diane, 21-15-9 reps for time of:

  • Bodyweight Deadlifts (68kg/155lbs)
  • Handstand Pushups

Results:  Used 16kg dumbells for part 1.  Diane:  11:00 even.  Handstand pushups were pathetic, hopefully because I had just done the dumbell squats.

Bench Press and Pushups plus Front Squat and T2B

By | | , , , ,
Comments Off on Bench Press and Pushups plus Front Squat and T2B

Not for time do 4 rounds of:

  • 6 x Body Weight Bench Press plus
  • 10 x Pushups in different positions
    • 1st round 10 x narrow
    • 2nd round 10 x wide
    • 3rd round 10 x lateral
    • 4th round 10 x regular

The Pushup positions are demonstrated here at GymnasticsWOD.

The for time do 4 rounds of:

  • 10 x Front Squat @ 43kg (95lbs)
  • 10 x Toes to Bar

Result:  Metcon done in 8:15.  Body weight bench press was at 73kg.