Category Archives: W

Weightlifting Movement

Back and Split Squats them Box Jumps

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3 rounds

  • 8 x Pause Back Squat @ 60% of 3RM (3 second pause)

Then 3 rounds of

  • 10 x Deficit Split Squats per Leg @ 16kg per hand

Then as fast as possible accumulate

  • 30 x Box Jumps @ 60cm/24inches

Results: Used 60kg for the Back Squat which was still too easy. Added an extra set @ 70kg and that was fine, so next time that will be the baseline, maybe a bit heavier. Box Jumps in about 2:12.

Split Squats then DL, Goblet Squats and Lunges

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3 round of

  • 8 x Dumbbell Deficit Split Squats* @ 16kg per hand, left leg forward
  • 8 x Dumbbell Deficit Split Squats @ 16kg per hand, right leg forward

For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.

Then 4 rounds for time

  • 4 x Deadlift @ 100kg
  • 8 x Goblet Squats @ 24kg
  • 16 x Alternating Goblet Lateral Lunges @ 20kg (8 per side)*

* Have never really done these so be careful and go with a weight that is comfortable. Worried I’d pull my groin or something.

Then 3 rounds of

  • 3 x Single Leg V-Up (L+R=1 rep)
  • 2 x V-Ups
  • 1 x Laying Windsheild Wiper (L+R=1 rep)
  • Repeat the above for 3 sets (that is one round)

Results: Metcon 7:42. Deadlifts were harder than normal… Hamstrings/Lower Back really feeling it today.

Strict Press then Squat Cleans, OHP and Rows

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4 rounds increasing weight each round if possible

  • 10 x Strict Press

Inspired by Joeller Blades’ Instagram post on August 22…

EMOM for 8 minutes with single Kettlebell, complete all reps with KB on one side in one minute, then switch to the other for the next minute (4 rounds per side).

  • 4 x Squat Cleans @ 20kg
  • 5 x Overhead Press @ 20kg
  • 6 x Bent Rows @ 20kg
  • Rest 30 seconds, repeat on other side

Results: Strict Press… 30-34-36-39-43kg.

Split Squats then Kettlebell Cleans, Lunges and Push Presses

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Starting a new leg cycle based on a cycle published by RepWerks on Instagram.

4 rounds to work up to a heavy

  • 10 x Rear Foot Elevated Split Squat per Leg with Barbell on Back
  • Rest 30 seconds between legs, 2 minutes between rounds

Then AMRAP in 8 minutes of

  • 1 x Dual Kettlebell Power Clean @ 14kg per hand
  • 2 x Alternating Reverse Lunges (l+r=1rep) with KB in Front Rack Hold @ 14kg per hand
  • 2 x Kettlebell Push Press @ 14kb per hand

Results: Split Squats worked well with the Whoop Weight lifting feature… 30-36-43-50kg. Metcon 19 rounds.