Category Archives: Medium Weights

Strict Presses and Power Snatch then Pike Shoulder Taps and TRX Pike Presses

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6 rounds of, rest 1 minute between rounds

  • 8 x Strict Press with 2 second pause at top @ 60% of 8RM set on 1. June

Rest 1 minute then 2 rounds of, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 14kg per Hand

Then 6 rounds of, rest one minute between rounds

  • 8 x Hang Power Snatch @ 75lbs/34kg

Then 3 rounds of

  • 20 x Shoulder Taps in pike pushup position

Then 3 rounds of

  • 8 x TRX Pike Press

Results: Used 65lbs/30kg for the Strict Press. Dumbbell Press 8 and 6 reps. For the shoulder taps put my feet on a 75cm box.

Deadlifts and L-Sit then Bike, Goblet Squats and RDLs

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Take 5 rounds and work up to a heavy

  • 6 x Deadlift (try and get heavier than 8RM on 26.5)

Then 3 rounds of

  • 20 second L-Sit Hold (straight legs or bent knees as needed)
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 155lbs/70kg (break as needed)

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 165lbs/75kg

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max RDLs @ 175lbs/80kg

Results: 8RM was 250lbs/114kg. Today 6RM 195-215-235-255-265lbs/120kg. L-Sit 20 seconds unbroken, with straight legs all 3 rounds. Metcon 20-15-14 RDLs.

Bench and Pulldowns then a KB EMOM

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3 rounds of

  • Max Unbroken Reps Bench Press @ Body Weight
  • Rest 3 minutes (maximize number of reps)

Then 3 rounds of

  • 10 x Narrow Grip Cable Pulldowns @ 70lbs
  • 10 x Deficit Weighted Pushups @ 10kg (hands on yoga blocks)

Then every 2 minutes for 10 minutes (both left and right is one round)

  • 4 x Single Kettlebell Gunslingers Left @ 20kg
  • 4 x Single Kettlebell Thruster Left
  • 4 x Single Kettlebell Bent Row Left
  • Repeat on Right

Results: Bench Press 11-11-7. The rest done as shown.