Category Archives: Heavy Weights

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.

 

Cleans and Presses

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Every 3 minutes for 18 minutes (6 rounds)

  • 2 x Pause Front Squat (2 second pause at bottom, 2 seconds at top)
  • 3 x Front Squat

Then every 2 minutes for 12 minutes (6 rounds)

Then every 3 minutes for 18 minutes (6 rounds)

  • 1.1.1 x Full Squat Clean (pause 5-10 seconds between singles to reset)

Then every 2 minutes for 12 minutes

  • 3 x Strict Press

Then every 2 minutes for 12 minutes

  • Max x Unbroken Push Press@ 80% of max Strict Press weight.

Results:  Front Squats 65-95-115-135-145-165lbs/75kg.  Hang Cleans 65-80-95-105-115-125lbs/57kg.  Cleans 115-125-135-145-150-155lbs/70kg.  Strict Press 65-80-95-115-125-135lbs/61kg. Push Press 10-10-8-8-8-8 reps @ 110lbs/50kg.

Deadlifts, Pushups, Lunges and OH Press

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Looks like an interesting workout from CF Invictus …

Every 2 minutes for 40 minutes rotate through the 4 stations (5 rounds of each station). Do all rounds (except at station 2) unbroken and maintain a steady pace to complete all reps in 30 seconds.

  • Station 1 – 6 – 8 x Deadlift
  • Station 2 – Max Pushups in 60 seconds
  • Station 3 – 20 x Alternating Reverse Lunge (total) with Kettlebell in Goblet Hold
  • Station 4 – 6 – 8 x Dumbbell Overhead Press

For station 1 and 4, increase weights each round if you can do all 8 reps

Results: 1.  135/155/170/185/205lbs (updated on Nov17 since my original entries were wrong)  2. 43/33/32/31/28 reps  4.  14/16/18/18/18kg  Next time start at a higher Deadlift weight since even at 205lbs was able to complete the 8.

Squat Cleans

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Worked for a full hour only on Squat Cleans, modifying based on how I felt.  Started with a moderate weight and worked on form.  Once I felt good with that, I started adding weight to get to a heavy load.  So what is shown below is the results of my session.

Warm up with 3 rounds of the following, start with empty bar and increase weight

  • 3 x Front Squats
  • 3 x Power Cleans

Then 3 rounds for form resting as needed between rounds.  Think medicine ball clean but with a bar.  Try not to pull the bar, rather drop below the bar after full extension.

  • 1.1.1 x Squat Clean @ 115lbs (Pause and reset between reps)

Then 4 rounds working to a heavy load

  • 1.1 x Squat Clean @ 135lbs
  • 1 x Squat Clean @ 145lbs
  • 1 x Squat Clean @ 150lbs
  • 1 x Squat Clean @ 150lbs
  • 1 x Squat Clean @ 150lbs

Results: See above.

Front Squat, Strict Press, Thrusters

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Take 20 minutes and work to a heavy

3 x Front Squat

Then take 20 minutes and work to a heavy

3 x Strict Press

Then not for time do two rounds of

10 x Thrusters @ 80% of Strict Press Weight

Rest as needed between rounds, try and go for unbroken sets.

Results:  No metcon today, just heavy weights.  For the Front Squat 195lbs, Strict Press 140lbs, Thrusters @ 105lbs.