Category Archives: W

Weightlifting Movement

Back Squats then a Landmine Complex

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Taken from RepWerks Instagram post from May 24…

6 rounds of tempo pause Back Squats (32×1) with the following rep scheme, rest 1 minute between rounds

  • 6 x @ 60% of 1RM
  • 6 x @ 70%
  • 4 x @ 75%
  • 4 x @ 80%
  • 2 x @ 85%
  • 2 x @ 85%+

Then 3 rounds of the following complex resting 2 minutes between rounds, this WOD is based on Semir Jasarevic’s Instagram post from June 7…

  • 6 x Landmine Deadlift Rotation
  • 8 x Landmine Reverse Lunge
  • 10 x Landmine Squat
  • 10 x Landmine Alternating Single Leg Deadlifts (5 per leg)

Results: Back Squat 140-165-175-185-195-200lbs/91kg. Be careful on the weight ramp up, the pauses take a lot out so that ascent gets very sticky very fast. Complex done with 25lbs/20kg weight on bar. Rested 2-3 minutes between rounds.

Split Squats and Glute Bridges then Bench Presses

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Then 3 rounds of

  • 10 x Stability Ball Forearm Saws
  • 5 x Stability Ball Stir the Pot Each Direction
  • 10 x Stability Ball Knee Tucks

Then 4 rounds

  • 8 x Weighted RFE Split Squats @ 14kg Kettlebell per Hand Left
  • 8 x Weighted RFE Split Squats @ 14kg Kettlebell per Hand Right
  • 10 x Weighted Glute Bridge with 20kg Sandbag
  • 10 x Kettlebell Deadlift @ 14kg per hand
  • Rest 60 seconds

Then every 3 minutes for 15 minutes

  • 3 x Bench Press

Let the final 3 minute clock finish then immediately do

  • 1 x Max Effort Bench Press @ 75% from above

Results: Bench Press 185lbs/84kg (failed @ 195lbs). Max @ 135lbs/61kg – 12 reps.

Power Cleans then HSPU and Core Work

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Every 3 minutes for 12 minutes

  • 1.1.1.1.1 x Power Clean @ 80% of 1RM

Then every 3 minutes for 9 minutes

  • 10 x Touch and Go Power Cleans @ 50-60%

Then 3 rounds

  • 3 x Single Leg V-Up (L+R=1 rep)
  • 2 x V-Ups
  • Repeat the above for 3 sets
  • 5 x Handstand Pushups plus 10 second Handstand Hold

Results: Part 1 used 135lbs. Part 2 – 95lbs.

Cleans

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Already did heavy Front Squats this week so focusing on the Clean today.

3 rounds for form and foot position

  • 1 x Power Clean
  • 1 x Power Clean with Half Squat
  • 1 x Clean

Then every three minutes for 15 minutes, work up to a heavy

  • 3 x Power Clean

Then every 3 minutes for 9 minutes

  • 8-10 x Hang Power Clean @ 65% from above

Results: Power Cleans 160lbs. Hang Power Clean used 105lbs.

Back Squats

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Every 2 minutes for 14 minutes

  • 3 x Back Squats

Increase weight per set.

Then 4 sets of

  • 8 x 1.5 Back Squats @ 50% of max tripple

Then 3 sets of

  • 5 x Weighted Dips 70lbs/32kg

Results: Short Sunday strength workout. Part 1 – 155-170-185-190-200-205-210lbs (215lbs last time). Used 105lbs for part 2 which worked well.