Category Archives: W

Weightlifting Movement

Deadlifts and T2B then Cleans, Front Squats and S2O

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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

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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.

 

Front Squats then Burpees, Thrusters, Pullups and Double Unders

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Not for time, perform the following:

  • 5 x Front Squats @ 40kg
  • 5 x FS @ 50kg
  • 5 x FS @ 53kg
  • 5 x FS @ 60kg
  • 5 x FS @ 63kg

Then, for time do 1 round of:

  • 21 x Burpees
  • 15 x Thrusters @ 43kg
  • 9 x Strict Pullups
  • 200 x Double Unders
  • 9 x Strict Pullups
  • 15 x Thrusters
  • 21 x Burpees

Results:  Front Squats went so well, tried to make 68kg (bodyweight) but was unable to clean that weight at the end of the round.  For the Metcon 14:58 HR max = 175 / ave = 165. Brutal, thrusters suck on the wrists (funny that the front squats above did not).  Graph below is interesting… long plateau in the middle must be the double unders and the plateau at the end the final 21 burpees.

 

Heart Rate During Metcon

Heart Rate During Metcon

Handstand Pushups and T2B then Cleans, Lunges and Push Press

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Set timer for 5 two minute rounds.  Every two minutes on the minute do:

  • 5 x Handstand Pushups
  • Rest 30 Seconds
  • 3, 5, 7, 9, 11 x Toes to Bar (increase reps by two each round)

AMRAP in 10 minutes of the following, first round do 1 of each, second round do 2 of each, etc.  (taken from CF Ignite workout from 01.07.2015).

  • Hang Power Clean
  • Front Racked Left Lunge
  • Front Racked Right Lunge
  • Push Press

Results:  Metcon Part:  Finished the 7th round using 43kg which is a total of 28 reps of each.  HR max= 174 / ave = 160  For the lunge, I alternated left and right (didn’t do all on one leg then all on the other).  This one was good and very hard.  In the 6th round needed to break between lunges and presses.  In the 7th round rested between each and broke my lunges into two sets.

Turkish Getups with Grace (scaled)

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Not for time (take as much time as needed) do 3 rounds of:

3 x Turkish Getups @ 18kg per side

Then for time do:

30 x Clean and Jerk @ 43kg (95lbs)

Result:  Turkish Getups were good at 18kg!  Occasionally lost the center with the weight but was able to recover. Took plenty of time to recover between sets so that I could complete them unbroken and in fairly good form. Did Grace in 3:53.  HR max=172 / ave=157.

hr_graph_08012015

HR Graph