Category Archives: W

Weightlifting Movement

Overhead Squats

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3 rounds of

  • 5 x Standing Sots Press @ 45lbs (empty bar)
  • 5 x Overhead Squat @ 45lbs (empty bar)

Then take 15 minutes and work on Snatch Balance. Increase weight if possible.

Then every 2 minutes for 12 minutes

  • Set 1 – 5 x Overhead Squat @ 75lbs
  • Set 2 – 3 x Overhead Squat @ 85lbs
  • Set 3 – 2 x Overhead Squat @ 95lbs
  • Set 4 – 1 x Overhead Squat @ 85lbs
  • Set 5 – 1 x Overhead Squat @ 95lbs
  • Set 6 – 1 x Overhead Squat @ 100lbs

Results: Not one of the greatest session everything seemed difficult, tight, slow. OHS 75-85-95-95-100-100lbs.

Handstand and Core Work then Snatches

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EMOM for 12 minutes

  • 45 Second Handstand Hold
  • 8 x Weighted Knee Raises from Pullups Bar
  • 30 Second Superman Hold

Then take 15 minutes and work on Handstand Walks

Then every 2 minutes for 12 minutes

  • 1 x Power Snatch

Then for time (Isabel)

  • 30 x Power Snatch @ 75lbs

Results: Power Snatch 75-85-95-105-115-120lbs. Metcon 2:35.

Planks then Overhead Squats

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4 rounds

EMOM for 12 minutes, alternate through the following

  • Station 1 – 5 x Standing Sots press @ empty bar
  • Station 2 – 3 x OHS @ empty bar

Every 3 minutes for 12 minutes

  • 3 x Overhead Squat

Work up to a heavy set.

Then for form, 3 rounds of

  • 3 x Snatch Balance

Results: Overhead Squats 75-85-95-105lbs. Snatch Balance 65-75-75lbs.

Snatches and Overhead Squats

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Goat day today working on Overhead Squats and Squat Snatch.

EMOM for 5 minutes

  • 1 x Overhead Squat @ 45lbs (empty bar)

Take 15 minutes and work to a heavy complex of

  • 1 x Hang Power Snatch
  • 1 x Overhead Squat
  • 1 x Hang Squat Snatch

Then 3 rounds of

Then take 15 minutes to work up to a heavy

  • 1 x Overhead Squat

Results: Complex got up to 80lbs. Squat Snatch and Snatch Balance went surprisingly well. Snatch Balance 45-65-65lbs. Overhead Squat got up to 100lbs.

Bear Complex V then Front Squats and Situps

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Doing the Bear Complex again. Last time was in June of 2018 and got up to 115lbs.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, do not put the bar down, touch and go on the power clean until all 7 sets are done).

7 sets of the following series of movements:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Then 3 sets of

  • 5 x Front Squat

Then 3 sets of

Results: Got the 115lbs again, but just barely, so decided to stick at 115lbs for the rest of the rounds, breaking as needed. 65-95-115(Rx)-115 (4+3 reps)-115lbs(3+2+2 reps). Front Squats 135-155-165lbs.