Category Archives: W

Weightlifting Movement

Strict Press

By | | , ,
1 Comment

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.

Squatting Strength

By | | , , , ,
1 Comment

Not for time do 6 sets with the following rep and weight scheme.  Rest as needed between sets.

  • 2 sets of 5 reps @ weight1
  • 3 sets of 5 reps @ weight2
  • 1 set of 5 reps @ weight3

First round:

  • Hanging Snatch
  • Overhead Squat

Second round:

  • Front Squat

Results:  For round 1 I used the following weights:  10kg, 20kg, 30kg.  For round 2:  40kg, 50kg, 60kg

 

Deadlifts and T2B then Cleans, Front Squats and S2O

By | | , , , ,
Comments Off on Deadlifts and T2B then Cleans, Front Squats and S2O

Do 8 rounds of the following, rest 2 minutes between rounds:

  • 8 x Deadlifts
  • 8 x Toes to Bar (touch and go)

Then complete as many rounds and reps as possible in 10 minutes of:

  • 1 x Power Clean @ 43Kg
  • 1 x Front Squat @ 43Kg
  • 1 x Shoulder to Overhead @ 43Kg
  • 2 x Power Cleans
  • 2 x Front Squats
  • 2 x Shoulder to Overhead
  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Shoulder to Overhead
  • …and so on.

Results:  Great combination… For the touch and go toes to bar I  tried to go as fast as possible touching the bar and then the ground for the 8 reps, so need a bar which lets you touch your feet to the ground, probably at the same height as for jumping pullups (mid-forearm when standing flat on the ground).  For the second part competed 7 full rounds, put the bar down as needed.

Wall Walks then Cleans and Presses then Pullups, Dips and Squats

By | | , , , , , , ,
2 Comments

Not for time, do 5 Wall Walks.  At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):

Every 2 minutes on the minute for 8 rounds do:

  • 5 x Hanging Cleans
  • 5 x Strict Press

Then AMRAP in 16 minutes of:

  • 9 x Kettlebell Front Squats @ 24kg
  • 7 x Dips
  • 5 x Strict Pullups

Results:  Fro the cleans and presses used the following wights:  43, 45, 45, 45, 48, 48, 48.  For the last two sets, I had to do some push presses for the last couple of reps to get the bar up.    For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.