Category Archives: W

Weightlifting Movement

Power Clean, Press and Pullups

By | | , , , ,
Comments Off on Power Clean, Press and Pullups

Every 1 minute for 8 minutes

  • 2 x Pause Power Clean (pause at knee, focus on bar path and back angle) @ 50% 1RM Power Clean

Then every 3 minutes for 15 minutes work up to a heavy complex of

  • 1 x Hang Power Clean
  • 1 x Power Clean
  • 1 x Power Clean and Jerk

Then for time

  • 30 x Clean and Press @ 115lbs.

Results: Used 80lbs for part 1. Part 2 115-125-130-135-140lbs/64kg. Metcon 8:38.

Deadlifts then Incredible Hulk WOD

By | | , , , ,
2 Comments

7 rounds Deadlift with the following rep scheme

  • 5 x @ 60%
  • 3 x @ 70%
  • 3 x @ 80%
  • 2 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95+%

Then a scaled version of the Incredible Hulk WOD (Rx is AMRAP 20 @ 115lbs for men / 75lbs for women) AMRAP in 15 minutes of

  • 5 x Deadlift @ 75lbs/34kg
  • 5 x Hang Power Clean @ 75lbs
  • 5 x Front Squat @ 75lbs
  • 5 x Push Press @ 75lbs
  • 5 x Back Squat @ 75lbs

Results: My 1RM Deadlift was around 300lbs/136kg. Deadlift 185-215-235-255-275-295-295lbs/134kg (that’s all the weights I have 😞). I have to assume my 1RM is now above 136kg… maybe 140? Metcon 10 rounds plus 10 reps.

Back Squats, Step Ups and Glute Bridges

By | | , , , ,
2 Comments

Take 15 minutes and work up to a heavy

  • 6 x Back Squat

Then 4 rounds, rest 30 seconds between rounds

  • 3 x Back Squat @ 90% of above weight

Then accumulate the following, splitting up as desired

  • 60 x Dumbbell Step Ups @ 20kg per hand
  • 60 x Weighted Glute Bridges @ 95lbs/43kg

Results: Back Squat got up to 205lbs/93kg. Used 185lbs for the second part. For the last part broke it into 6 rounds of 10 each.

Clean and Jerk then Dumbbell DT

By | | , , , ,
1 Comment

Every 3 minutes for 15 minutes work up to a heavy

  • 3 x Hang Power Clean and Push Press

Then Dumbbell DT, 5 rounds for time (time cap 10 minutes(

  • 12 x Dumbbell Deadlifts @ 16kg
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x Dumbbell Shoulder to Overhead @ 16kg

Then 3 rounds of

  • 10 x Pike Lift over a Kettlebell (over and back is one rep)

Results: Clean and Press 95-115-120-125-130lbs. Metcon 6:26… unexpectedly good considering I used 1kg more than the women’s Rx weight.

RFE Split and Front Squats then Landmine and Barbell Rows

By | | , , ,
Comments Off on RFE Split and Front Squats then Landmine and Barbell Rows

5 rounds of

  • 5 x RFE Split Squat per Leg with Bar in Front Rack
  • Rest 2 minutes

Then every 2 minutes for 6 minutes

  • 10 x Front Squat @ Max weight from above

Then 5 rounds of

  • 6 x Single Arm Landmine Row per Arm
  • Rest 2 minutes

Then every 2 minutes for 6 minutes

  • 10 x Barbell Rows @ 95lbs

Then part of The Box Programming’s “Oh My Core” WOD… 2 (should be 3) rounds of 45 seconds work, 15 seconds rest, rotate through

  • Straight Leg Situps
  • Alternating Single Let V-Ups
  • Russian Twist
  • Dynamic Plank
  • Rest 60 seconds

Results:Split Squats 65-75-85-95-110lbs. Front Squats @ 110lbs. Landmine Rows 25-30-35-40-45lbs. Barbell Rows @ 95lbs.