Category Archives: W

Weightlifting Movement

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).

Pike Lifts then Dumbbell Curls and Presses

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Take 15 minutes to work on Pike lifts from a Parallel Bar with rounds in the following format

  • 3 x Pike Lift Left Leg
  • 3 x Pike Lift Right Leg
  • 3 x Pike Lift

Then, inspired by the Popey WOD from WodWell/BeauBlackwood on Instagram, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Then one standard 4 minute Tabata (8 rounds, 20 sec work/ 10 sec rest)

  • Row

Results: Used my low 5cm parallel bars and could only do the single leg pike lifts. Had to sit on the floor for the normal pike lift. Metcon is way outside something I normally do, so used 8kg Dumbbells. Still was a struggle with those last reps. Tabata 50 Cal with damper at 6.

Cleans and Presses then Knee Tucks and Bicycles

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Spend some time focusing on the Burgener Warmup with a Clean grip.

Then every 3 minutes for 18 minutes

  • 2 x Hang Power Clean
  • 1 x Power Clean
  • 2 x Strict Press
  • 1 x Push Press

Then every 3 minutes for 9 minutes

  • 10 x Clean and Press (take a 1-2 second pause between reps to refocus on form)

Then 3 sets of

  • 3 x Bicycles (L+R=1 rep)
  • 3 x Knee Tucks
  • Immediately repeat for 3 rounds

Rest as needed between sets.

Results: Part 1 – 130lbs (barely got my elbows under the bar for the final hang clean). Part 2 – 95lbs. Very happy with this version of clean and press. The 10 reps are challenging, but given the 3 minute time to complete them you can focus on proper form for each individual rep. Had about 90 seconds to rest between sets.

Overhead Presses

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Went for a good hike today so just some strength/form work today.

Every 2 minutes for 10 minutes

  • 3 x Strict Press with 4 second tempo descent

Then EMOM for 20 minutes alternate

  • Even Minute – 7 x Strict Press @ 65-75% from above
  • Odd Minute – 7 x Barbell Rows

Results: First part 75-85-95-105-110lbs. Second part 75lbs. Could probably have gone heavier on both but wanted to stick to good form and full range of motion.

Overhead Presses

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Thought my shoulder was good enough to do some overhead squats but just wasn’t there, so switched it up on the fly and ended up with this unplanned workout….

Every 90 seconds for 6 minutes (4 rounds)

  • 5 x Standing Sots Press (snatch grip) with open bar

Then every 3 minutes for 9 minutes work up to a “heavy”

  • 5 x Strict Press

Then every 3 minutes for 9 minutes

  • 10 x Dumbbell Press @ 16kg

Results: For the Strict Press could only manage 110lbs. No metcon since we went for a hike in the mountains….