Category Archives: Medium Weights

Sumo Deadlifts and Handstand Holds then KB Deadlifts, Swings and Thrusters

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3 rounds of

  • 8 x Sumo Deadlift @ 155lbs/70kg
  • 30-45 Second Handstand Hold

Then 10 rounds for time

  • 15 x Dual Kettlebell Deadlift @ 14kg per Hand
  • 10 x Dual Kettlebell Swings @ 14kg per Hand
  • 5 x Dual Kettlebell Thruster @ 14kg per Hand

Results: Took some time warming up for the deadlifts since I don’t do them so often. 45 second handstand hold felt like a long time, only could manage 30 seconds at the end. Metcon 19:52.

Pascal’s 10 Days of October

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For time, using the 12 Days of Christmas format: 1 – 1/2 – 1/2/3 – 1/2/3/4 – etc

  • 1 x Muscle Up (ring or bar)
  • 2 x Dips (at top of bar/rings)
  • 3 x HSPU
  • 4 x Goblet Lunges per leg @ 20kg
  • 5 x Cleans @ 45kg
  • 6 x Shoulder to Overhead @ 45kg
  • 7 x Goblet Squat @ 20kg
  • 8 x Box Jumps
  • 9 x Toes to Bar
  • 10 Cal Row (Barbell Rollouts)

Results: 25:27. Used 100lbs for the Cleans and S2OH. Did seated Ring MUs, since my ceiling is too low and Rowing because my room is too small for rollouts.

Power Snatches then KBS, HSPU and Goblet Rev Lunges

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3 rounds, increase weight per round

  • 3 x Three Position Power Snatch

Then 3 rounds

  • 3 x Power Snatch (from floor) @ last weight from above

5 rounds for time

  • 12 x Kettlebell Swings @ 24kg
  • 8 x Alternating Goblet Reverse Lunges (total, 4 per leg) @ 24kg
  • 4 x Handstand Pushups

Results: Snatch 65-80-95-95-95-95lbs. Metcon 10:21.