Category Archives: W

Weightlifting Movement

Front Squats then Kettlebell Kickstand Squats and Deadlifts

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Take 5 rounds to work up to a heavy (heavier than 3 weeks ago)

  • 6 x Front Squats

Then 2 rounds of

  • 12 x Front Squats @ 65% of above 6RM

Kettlebell finisher from Joellerblades on Instagram… EMOM for 6 munutes

  • 6 x Kickstand Single Arm Squats per Side @ 24kg (KB should be racked on the opposite side to the working leg)
  • 6 x Kickstand Single Arm Deadlift plus Row per Side @ 24kg (again KB should be on the side with the back leg)

Results: Got to 84kg (80kg last time) with part 1 of the Front Squats and used 54kg for part 2.

Front Squats then Power Cleans, Push Presses and Lunges

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Take 6 rounds to work up to a heavy

6 x Front Squats

Then 2 rounds of

12 x Front Squats @ 65% of above 6RM

Then AMRAP in 12 minutes

  • 6 x Power Clean @ 75lbs
  • 6 x Push Press @ 75lbs
  • 4 x Alternating Overhead Lunges @ 75lbs (2 per leg)

Results: Got up to 175lbs/80kg with the Front Squats. Part 2 with 115lbs/52kg. Metcon 8 rounds plus 12 reps.

RFE Split Squats then KB Row, Clean, Snatch and Thrusters

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3 rounds

  • 8 x Rear Foot Elevated Split Squat Left @ 24kg Kettlebell in Goblet Hold
  • Rest 30 seconds
  • 8 x Rear Foot Elevated Split Squat Right @ 24kg Kettlebell in Goblet Hold
  • Rest 1 minute

Then Joeller Blades WOD from 1 June…

AMRAP in 10 minutes with single Kettlebell, alternating sides, touch floor between each rep.

  • 1 x Kettelbell Row @ 16kg
  • 1 x Kettlebell Clean @ 16kg
  • 1 x Kettlebell Snatch @ 16kg
  • Repeat on other side

Then AMRAP in 6 minutes with 2 Kettlebells, touch floor between each round.

  • 1 x Squat Clean @ 14kg per Hand
  • 1 x Single Arm Thruster Left (one kettlebell on shoulder, one presses up)
  • 1 x Single Arm Thurster Right

Then 2 rounds without rest between

  • 10 x Pike Lift
  • 10 x Pike Lift over a Kettlebell (r+l=1rep)

Then accumulate 60 seconds

  • Pike Hold

Results: Did not count the reps on the KBs… too many. First one was challenging on the form. Second was tough on the stamina.

Bear Complex VI

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Repeat of the classic Bear Complex. Last time was in January of 2020.

Complete 5 rounds of the following for max weight in the last round (in other words, not putting the bar down until all sets are done).

7 sets of:

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

Results: Got up to 115lbs last time. This time 85-95-105-105-115lbs. Those were hard rounds… not sure my final 2 presses were fully locked out but will take it.