Category Archives: W

Weightlifting Movement

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.

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.