Category Archives: W

Weightlifting Movement

Cleans then Strict Press

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3 rounds of the following complex starting with empty bar

  • 3 x Hang Power Clean
  • 3 x Front Clean
  • 3 x Power Clean
  • 3 x Squat Clean

Every 2 minutes for 16 minutes

  • 3 x Squat Clean @ 65%
  • 2 x Squat Clean @ 75%
  • 2 x Squat Clean @ 80%
  • 1 x Squat Clean @ 85%
  • 1 x Squat Clean @ 90%
  • 1 x Squat Clean @ 95%
  • 1 x Squat Clean @ 95%
  • 1 x Squat Clean @ 95%

Then 5 rounds (still working on my shoulder)

  • 5 x Strict Press @ 95lbs

Results: Squat Clean 95-115-125-135-145-150-155-160lbs.

Bench Press then Power Cleans, Push Press and Front Squats

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Every 3 minutes for 15 minutes

  • 5 x Bench Press @ Body Weight (165lbs)
  • 5 x Strict Pullups

Then Rogue Invitational Barbell Cycling Challenge.

Every 2 minutes for 5 rounds, cycle quickly and cleanly through the reps.

  • 6 x Power Cleans @ 75lbs
  • 6 x Shoulder to OH
  • 6 x Front Squats
  • 6 x Ground to OH

Results: No real results to report here. Completed all as shown. Metcon with 0:45-1:00 rest between the sets. Harder than it looks :-).

Kettlebell Carries and Back Squats

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Every 2 minutes, for 16 minutes (8 sets) do Back Squats

  • Set 1 – 5 reps @ 70-74% of 1-RM
  • Set 2 – 5 reps @ 75-79%
  • Set 3 – 3 reps @ 80-84%
  • Set 4 – 2 reps @ 85-89%
  • Set 5 – 2 reps @ 90-94%
  • Sets 6-8 – 1 rep @ 95+%

3 rounds

  • 50ft/15m Bottoms Up Kettlebell Carry @ 14kg Left
  • 50ft/15m Bottoms Up Kettlebell Carry @ 14kg Right
  • 50ft/15m Farmer Carry @ 32kg Left
  • 50ft/15m Farmer Carry @ 32kg Right

Results: Back Squat 165-185-195-205-215-225-230-235lbs.

Pullups and Dips then Cleans and Presses

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3 sets of

  • 3 x Alternating Single Leg Seated Pike Lift (R+L=1rep)
  • 3 x Seated Pike Lift
  • Repeat for 3 rounds

5 rounds of

  • 3-5 x Ring L-Sit Pullups (started sitting on floor)
  • Rest 30 seconds
  • 6-8 x Ring Dips
  • Rest 90 seconds

Then scaled version of the Mayhem Classic Event 3.

For total reps take 5 minutes to complete

  • 30 x Clean and Jerk/Press @ 95lbs

If all 30 reps were completed in the 5 minutes, rest and change weights until the 5 minutes are complete, then take another 5 minutes to complete

  • 30 x Clean and Press/Jerk @ 135lbs

If all 30 reps were completed in the 5 minutes, rest until the 5 minutes are complete, then take another 5 minutes to complete

  • Max Reps Clean and Jerk/Press @ 155lbs

Clean can be a power clean or squat clean.

Results: Metcon 38 reps. Finished the first round with about 1 minute to spare.

Core Work, then Bench Press

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Then EMOM for 8 minutes (4 rounds) alternate through

  • Station 1 – 5 x Hanging Leg Lifts to L-Sit (hold 1-2 seconds at top)
  • Station 2 – 10 x Russian Twist @ 12kg
  • Station 3 – 5 x Barbell Glute Bridges @ 110lbs

Then inspired by a Bench Press WOD from CF Invuctus on May 19, 2020.

Every 2 minutes, for 10 minutes (5 sets) of Bench Press

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 2 reps @ 87%
  • Set 5 – 1 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets) of Bench Press

  • Set 6 – 1 rep @ 95%
  • Set 7 – 5 reps @ 70-75%

Results: Bench Press 160-175-195-205-210-215-160lbs.