Category Archives: Heavy Weights

Back Squats

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Do 9 sets of Back Squats resting 2-3 minutes between sets, with the following rep scheme for max unbroken reps in set 9:

  • Set 1 – 5 reps
  • Set 2 – 5 reps
  • Set 3 – 4 reps
  • Set 4 – 3 reps
  • Set 5 – 2 reps
  • Set 6 – 2 reps
  • Set 7 – 1 rep
  • Set 8 – 1 rep
  • Set 9 – Max Unbroken Reps @ bodyweight (one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Results:  115-135-155-185-205-225-235-240lbs/109kg (new 1RM!).  For the last set 10 reps @ 165lbs.

Overhead Squats and Snatches

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EMOM for 10 minutes

  • 1 x High Hang Power Snatch
  • 2 x Overhead Squat

EMOM for 10 minutes

  • 1 x High Hang Squat Snatch

Then 5 rounds

  • 1 x Overhead Squat

Rest 2-3 minutes between sets.

Results:  After the goat day I did about a month ago and was able to do a semi good squat snatch, I decided that maybe it is just a matter of practice and repetition to be able to get it right.  Last time just stuck with an empty bar.  This time increased weight when it felt right.  First part –  got up to 60lbs.  Second part – got up to 65lbs.  Last part – got up to 95lbs.

Turkish Getups, Farmers Carry and Handstand Hold then Strict Press

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2 rounds, resting as needed between rounds

  • 2 x Turkish Getups per Side
  • 30m Single Arm Farmers Carry @ 24kg each arm (total 60m)
  • 30 second Handstand Hold

Then 5 rounds of

  • 10 x Strict Press

The goal is to pick weights so you can go unbroken.  Rest 2-3 minutes between rounds.  Then using the heaviest weight from the last round do 2 rounds of

  • Max effort Strict Press

Also resting 2-3 minutes between rounds.

Results:  Turkish Getups used 18 and 20kg.  Strict press 65-75-80-95-100lbs then max effort 8 and 8 reps.

Clusters

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Part A – Do 3 rounds of the following

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

Rest 3 minutes then repeat for 3 total sets increasing weight each time

Part B – Then 6 rounds, rest at least 2 min between tounds

  • 1 x Cluster

Work up to a heavy weight.

Part C – Then 1 round

  • 20 x Clusters @ 80% of heaviest weight from previous round

Results: Part A 65-75-80lbs.  Part B 80-95-105-115-125-135. Part C with 110lbs.