Category Archives: W

Weightlifting Movement

Deadlifts and HSPU then Lunges and Push Press

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Part A: Warm up with 200 Double Unders for time.

Part B: Then another CFI inspired workout… For time do 15-10-5 of the following:

  • Deadlift @ 70kg (bodyweight)
  • Handstand Pushups

Part C: Then do four, 2 minute AMRAP sets of the following, resting 1 minute between sets:

  • 10 x Alternating Reverse Lunges with Bar in Front Rack @ 30kg (5 per leg)
  • 10 x Push Press @ 30kg

Results: Double Unders – 3:06. Part B – 4:56.  Part C – 2 rounds + 6 lunges/2 rounds + 6 Lunges/2 rounds + 1 Lunge/2 rounds + 8 Lunges… Totals – 101 RL and 80 Push Press.

Bear Complex Revisited

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Redid the Bear Complex which I did almost one year ago (see Bear Complex). Happy to say I improved.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

  • Hanging Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Results: Max weight was 50kg (3rd round). Weight progression: 30kg – 40kg – 50kg – 45kg – 40kg.  Since the point is to do it unbroken, I reduced the weight after the third round so that all rounds would go unbroken.  2 – 4 minutes rest between round.  Each round got to max HR of 174!

Bench Press, Snatch and L-Sit

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Spend 10 minutes working on overhead squats and related mobility.

For time do:

  • 30 x Hanging Power Snatch @ 30kg

Then not for time perform 3 rounds of:

  • 8 x Bench Press @ 73kg

Then EMOM for 8 minutes do 10/50 L-Sit.

Results:  Kind of a random day.  Started with the plan to do Overhead Squats and Snatches but my OHS are so bad I gave up on that.  Snatches in 2:32.  Could only do 7 Bench Press in the last round though.

Strict Press

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Work on back and shoulder mobility and rest as needed between sets while working up to a heavy strict press.

  • 5 @ 30kg
  • 5 @ 40kg
  • 4 @ 50kg
  • 4 @ 50kg
  • 4 @ 53kg
  • 2 @ 58kg
  • 2 @ 58kg
  • 14 (max reps) @ 30kg

Results:  I had no plan to start other than I wanted to do some presses, so what is above is just the results of what I did.