Category Archives: W

Weightlifting Movement

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.

Knee Raises and Situps then Deadlifts

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4 rounds, resting as needed

  • 5 x Hanging Weighted Knee Raises @ 4kg
  • 25 x Abmat Situps

Then RepWerks Instagram workout from earlier this week.

6 sets, rest 2-3 minutes between sets

  • 6 x Deadlifts @ 70% of 1RM

Then EMOM for 5 minutes

  • 20 x Deadlifts @ 35% of 1RM

Results: Assuming my 1RM is 300lbs but haven’t tested that in 6 months or so. Part 1 used 210lbs. Part 2 used 105lbs (was harder than I expected, especially the last round).