Category Archives: Body Weight

Deadlifts then The Chief and some Core work

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Wasn’t excited about the workout in the program, so decided to make my own. 

Deadlift

  • Set 1 – 5 x @ 55% of 1RM
  • Set 2 – 3 x @ 65%
  • Set 3 to 8 – 1 x adding 5% per set

Rest 2 minutes between sets.

Then “The Chief” with Pullups.  Against a 3 minute running clock AMRAP of

  • 3 x Strict Pullups
  • 6 x Push Ups
  • 9 x Air Squats

Repeat for a total of 5 sets, picking up where you left off for each. Rest 60 seconds between sets.

Three sets of

  • 15 x Tuck Up to V-Up Complex
  • Rest 45 seconds
  • 12-15 x Barbell Rollouts
  • Rest 45 seconds

Results:  Deadlifts 135-155-205-195-220-240-255-275.  Metcon 22 rounds plus 2 Pullups. 

Plate Walks and Split Squats then Dips, Squat Cleans and Box Jumps

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3 rounds of

  • 5 x TRX Dumbbell Split Squats Left Leg
  • 5 x TRX Dumbbell Split Squats Right Leg
  • 5 x Plate Walks
  • Rest 60 seconds

Increase weight per round.

Then for time 21-15-9

  • Ring Dips
  • Dumbbell Squat Cleans @ 14kg
  • Box Jumps

Results: For the Split Squats 10-14-16kg per hand.  Metcon 9:16.

Back Squats then Pullups, Pushups and Air Squats

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Take 10 minutes and work up to the working weight (70% of 1RM).  Then every 3 minutes for 15 minutes

  • 5 x Back Squats @ 70%

Then AMRAP in 12 minutes of

  • 1 x Strict Pullups
  • 2 x Pushups
  • 3 x Air Squats
  • 2 x Strict Pullups
  • 4 x Pushups
  • 6 x Air Squats
  • 3 x Strict Pullups
  • 6 x Pushups
  • 9 x Air Squats
  • Etc. until time runs out.

Results: Back Squats @170lbs.  Metcon 8 rounds plus 32 reps (9 pullups 18 pushups and 5 squats).

Clean and Press Complex then Jackie

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5 rounds of

  • 1 x Hang Power Clean
  • 1 x Strict Press
  • 1 x Front Squat
  • 1 x Strict Press
  • 1 x Hang Squat Clean
  • 1 x Push Press

Increase weight per round.

Then Jackie

  • Row 1000m
  • 50 x Thrusters @ 45lbs
  • 50 x Pullups (Rx is 30)

Results:  Complex 95-105-115-125-130lbs.  Jackie 12:27.  Don’t know why I did 50 pullups, number is just stuck in my mind.  12:27 is not bad for the full 1k on my rower and the extra pullups, compared to Dec 15, 2017.