Category Archives: Heavy Weights

Deadlifts, Row, KBS and T2B

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Every 2 minutes for 10 minutes work up to a heavy

  • 5 x Deadlift

Then every 3 minutes for 9 minutes

  • 10 x Deadlift @ 65-75%% from above

Then AMRAP in 12 minutes (modified version of Invictus Boston’s Partner WOD from 13.12.2020)

  • 10 Cal Row
  • 8 x Kettlebell Swings @ 32kg
  • 6 x Toes to Bar

Results: Focusing on form so kept Deadlifts to only 100kg/220lbs. Part 2 used 155lbs. AMRAP 6 rounds plus 1 rep. After this workout and yesterday’s pullups and dips my hands are in need of a break.

Handstand Hold, V-Ups and KBS then DUs and DLs

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EMOM for 15 minutes (5 rounds of each)

  • Station 1 – 30 Second Handstand Hold
  • Station 2 – 30 Second Bicycle plus Knee Tuck
  • Station 3 – 30 Second Kettlebell Swings @ 32kg

Then AMRAP in 10 minutes of (Steet Parking Instagram WOD)

  • 5 x Double Unders
  • 3 x Deadlifts @ 235lbs
  • 10 x Double Unders
  • 3 x Deadlifts
  • 15 x Double Unders
  • 3 x Deadlifts
  • etc.

Results: Nice mashup I made for today. Ended up with 86 KBS @ 32kg. Metcom completed round of 40 plus 45 double unders (may have done the round of 35 twice).

Cleans then Strict Press

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3 rounds of the following complex starting with empty bar

  • 3 x Hang Power Clean
  • 3 x Front Clean
  • 3 x Power Clean
  • 3 x Squat Clean

Every 2 minutes for 16 minutes

  • 3 x Squat Clean @ 65%
  • 2 x Squat Clean @ 75%
  • 2 x Squat Clean @ 80%
  • 1 x Squat Clean @ 85%
  • 1 x Squat Clean @ 90%
  • 1 x Squat Clean @ 95%
  • 1 x Squat Clean @ 95%
  • 1 x Squat Clean @ 95%

Then 5 rounds (still working on my shoulder)

  • 5 x Strict Press @ 95lbs

Results: Squat Clean 95-115-125-135-145-150-155-160lbs.

Back Squats then Lunges, Situps and Pushups

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Every 2 minutes for 12 minutes, Back Squats

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 75%
  • Set 3 – 2 rep @ 80%
  • Set 4 – 2 rep @ 85%
  • Set 5 – 1 rep @ 90%
  • Set 6 – Max Reps @ 80%

Then AMRAP in 15 minutes

  • 50ft/15m Walking Lunge with DB in Farmer’s Carry @ 20kg per hand
  • 15 x Abmat Situps
  • 15 x Pushups

Results: Back Squats 165-175-185-195-205-185lbs. Got 9 reps at 185lb. Metcon 5 rounds plus Lunges and 15 reps.