Category Archives: W

Weightlifting Movement

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.

MisFit Athletics Quarantine Cup “Buns and Roses”

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3 Rounds for time (Taken from MisFit Athletics’ Quarantine Cup WOD “Buns and Roses”)

  • 12 x Hang Power Clean @ 75lbs
  • 12 x Front Squats @ 75lbs
  • 25ft (or 9 reps) Front Rack Lunge @ 75lbs
  • 8 x Hang Power Snatch @ 75lbs
  • 8 x OH Squats @ 75lbs
  • 25ft (or 9 reps) OH Walking Lunge @ 75lbs

Results: Used the ladies weight for this WOD (mens is 115lbs). For the 25ft lunge, I measured before hand and it ended up at 9 reps, so just did forward lunges instead. 16:46.

Core Work then Deadlifts and Bike

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4 sets of

  • 10 x Dynamic Planks
  • 10 x Alternating Side Planks on Forearms
  • 10 x Stability Ball Glute Bridges
  • Repeat for 2 rounds

Then 5 rounds

  • 5 x Deadlift @ 75%

Then for time

  • Bike 1km

Results: DL @225lbs. Got a new CyclOps Wind indoor trainer for my bike so testing that out. Started with 2k but didn’t time it. Finished the 1km in 2:29, averaged around 23km/hr. Next time will try with my bike shoes and see if those improve my time.