Category Archives: Heavy Weights

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).

Dips and Kettlebells followed by a Tabatta

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Every 2 minutes do as many rounds and reps as possible until you cannot complete all reps in a round:

  • 10 x Ring Dips
  • 20 x Kettlebell Swings @ 70lbs/32kg

Then for total calories do 20/10 tabata on the assault bike followed by a second 20/10 tabata for total reps of double unders.

Results:  For the first part, did 6 rounds plus 19 reps (10 dips and 9 KB swings).  For the assault bike, 43 calories.  For the DUs, 154.