Category Archives: Heavy Weights

Deadlifts, Kettlebell Swings, Weighted Dips and Pushups

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Another CF Invictus inspired WOD which I improved on.

5 rounds of

  • 5-7 x Deadlift
  • Rest 30 seconds
  • 20 x Kettlebell Swings
  • Rest 1 minute
  • 5-7 x Weighted Dips @ 30lbs
  • Rest 30 seconds
  • 10-15 x Plyometric Pushups
  • Rest 2 minutes

Cash out with 200 Double Unders for time.

Results:  For the Deadlifts, started with 205lbs/93kg for rounds 1 – 3 then increased to 220lbs/100kg for the last 2 rounds.  Completed all 7 reps of Deadlifts and Dips in each round.  Had to drop to 12 Pushups in the 3rd round.  Completed the Double Unders in 4:44.

Clean Complex then Heavy Clusters

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Every 4 minutes for 20 minutes (5 rounds), increasing weight per round do 3 sets of:

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

Try and complete the whole complex without putting the weight down. Increase weight per round.

Rest, then continue with ending weight from last round and continuing to increase weight, every 4 minutes for 16  minutes:

  • 1.1.1 x Cluster (pause and reset between singles)
  • 3 x Weighted Pullups @ 30lbs

Results:  For the Clean Complex 65/75/80/95/100lbs.  For the Clusters 105/115/125/130lbs.

Snatches and Core Work

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A light day due to time constraints.

Take 20 minutes and work up to a 3 rep max of Power Snatches.

Then not for time do 3 rounds of:

  • 10 x Weighted Situps
  • 10 x Russian Twist

Then not for time:

  • 30 x Barbell Rollouts with 95lbs/43kg on the bar

Results:  For the Snatches did 65lbs, 75lbs, 80lbs, 95lbs, 115lbs/52kg.  For the last round had to break between reps so not technically a 3 rep max.

Cleans and Dips then Deadlifts

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I took the first part from CF Invictus.  The idea is to do each clean in the set as an individual movement so that you can put the bar down, reset and then do the next for a total of 4.  This way you can concentrate on form and maybe higher weights than if you did it without rest between the reps.  Increase weights per set.

Every 4 minutes, for 20 minutes (5 sets) of:

  • 1.1.1.1 x Power Clean (rest 10 seconds between each single)
  • Rest 30 seconds
  • Strict Dips x max reps

Then not for time do 5 sets of desdlifts with the following reps per set

  • Set 1 – 5
  • Set 2 – 5
  • Set 3 – 5
  • Set 4 – 5
  • Set 5 – 3

Results:  Disappointed with the cleans since I only got up to 155lbs/70kg.  For the Deadlifts got up to 275lbs/125kg for the last set (all the weight I have right now).