Category Archives: Heavy Weights

Back Squat then Step Ups and Devil Press

By | | , , , ,
1 Comment

5 rounds

  • 5 x Back Squat @ 55%
  • 3 x Back Squat @ 65%
  • 2 x Back Squat @ 75%
  • 2 x Back Squat @ 85%
  • 1 x Back Squat @ 95%

Then 3 rounds of

  • 1 x Back Squat @ 95%+

Then every 3 minute for 9 minutes

  • 6 x Back Squats @ 80% from max above

Then Street Parking Vault WOD Jotunheim, For time, 6 rounds of

  • 10 x DB Step Ups @ 16kg
  • 10 x Devil Press @ 16kg
  • 10 x DB Step Ups @ 16kg
  • Rest 1 minute

Results: Back Squat got up to 245lbs/111kg. Beat my old 1RM by 10lbs! Used 205lbs for the sets of 6. Metcon 19:52 (including the rest). Only got through 5 rounds of the Metcon, one of my weights broke :-(.

Core Work then 300 Kettlebell Swings and some Deadlift

By | | , , , ,
1 Comment

3 rounds

  • 10 x Pike Lift over Medicine Ball (r+l=1 rep)
  • 15 x Straight Leg Situps
  • 25 x Mountain Climbers with Hands on Medicine Ball (r+l=1 rep)

Then 3 rounds for time

  • 10 x Kettlebell Swings @ 24kg
  • 3 x Deadlift @ 255lbs/115kg
  • 15 x Kettlebell Swings
  • 3 x Deadlift
  • 25 x Kettlebell Swings
  • 3 x Deadlift
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: Metcon 7:12-9:36-10:05. Purposely chose a heavy Deadlift weight due to low reps. Reset between each lift with 5 second pause to try not to break form. Other options which I used instead of Deadlifts in the past, were Dips, Body Weight Bench Press or Handstand Pushups, but then I did 5 rounds.

Rowing Lumberjack 20 with Dumbbells

By | | , , , ,
Comments Off on Rowing Lumberjack 20 with Dumbbells

The standard Lumberjack 20 calls for a 400m run instead of rowing and uses a bar for the Deadlifts and Squats. Since there are only 20 reps, going heavy on the Dumbbells :-)…

For time:

  • 20 x Dumbell Deadlifts @ 20kg per hand
  • Row 400 meters
  • 20 x Kettlebell Swings @ 32kg
  • Row 400 meters
  • 20 x Dumbbell Front Squats @ 20kg per hand
  • Row 400 meters
  • 20 x Burpees
  • Row 400 meters
  • 20 x Dumbbell Push Press @ 20kg per hand
  • Row 400 meters
  • 20 x Box Jumps
  • Row 400 meters
  • 20 x Dumbbell Squat Cleans @ 20kg per hand
  • Row 400 meters

Results: 26:02

TGUs then Strict Press and Hip Thrusts

By | | , , ,
Comments Off on TGUs then Strict Press and Hip Thrusts

Then 3 rounds of

  • 5 x Turkish Getups per side @ 14kg

Then every 3 mintues for 12 minutes

  • 5 x Strict Press @ 75-80% of 1RM

Then every 3 minutes for 12 minutes work up to a heavy

  • 5 x Hip Thrusters

Results: Used 120lbs for the Strict Press. Hip Thrusters 95-125-135-155lbs.

Power Cleans, HSPU, Deadlifts, KBS and Row

By | | , , , ,
1 Comment

5 rounds for time

  • 3 x Power Cleans @ 85-90% of 3RM
  • 9 x Handstand Pushups
  • 15 x Deadlifts
  • 21 x Kettlebell Swings @ 24kg
  • 15 x Calorie Row

Results: 29:36. Used 155lbs/70kg for the Power Cleans. Last time we did 3 x Power Cleans from the floor was June 16. My 3RM is 160lbs. Went heavy here so it was slow going with a 15-30 second rest between reps.