Category Archives: Medium Weights

Clean and Push Press Benchmark

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Front Squats

5-5-5-5-5 @ 40kg

20 Minute AMRAP

    • 5 x Hanging Cleans @ 40kg
    • 5 x Push Press @ 40Kg
    • 5 Burpees

Results:  A good benchmark workout which I did back in March.  The original post is here. At that time I was able to complete 11 sets plus 10 reps of the AMRAP.  Today I was able to do 14 sets plus 10 reps.  Of course with my March workout I combined it with handstand pushups which probably impacted how many push presses I could do.

 

Bench, Rows, Situps, Kettlebell Swings

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Perform five, three minute rounds of the following :

  • 5 x Bench Press @ 73kg
  • Rest 30 seconds
  • 5 x Dumbbell Rows @ 24kg per arm
  • Rest until the 3 minutes is over

Then

  • 100 x Kettlebell Swings @ 24kg
  • Each time you need to break do 10 situps

Result:  100 KB swings accomplished  in 5 rounds: 35-50-65-80-90-100. and took 6:19.

Deadlift plus Presses

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First part is copied from a CF Invictus WOD.

  • 15 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • 10 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • 5 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps

Then do an AMRAP in 8 minutes of

  • 5 x Push Press @ 45kg
  • 5 x Burpees

Result:  Handstand Pushups – 14/10/8, Metcon:  8 rounds + 5 (total reps: 45 PP, 40 B).  Probably should go higher on the deadlifts since I felt I could have done more per round, but then that is all the weight I have at home.

First Workout with my Stone

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A while back Rosie and I came across a stone on the path. It was egg shaped and weighed around 15kg-20kg although I never weighed it.  I carried it back and put it on a bench so the rain would clean it.  I wanted to use it as part of my runs since it is quite heavy and a great shape for carrying (on shoulder, in front, overhead, etc.).  I also figured since it is nice and roundish, it would be good to throw and chase.  So here is my first workout incorporating my new stone.

The workout was unplanned, except the run and using the stone somehow.  I threw in the pullups and dips since I hadn’t done either this week. The run part took place in the woods by our house (see map) where I find random logs or stumps to box jump onto.  Generally I try and find logs that are about knee high, although I have a stump I use that is more around mid-thigh.  The box jumps here were on a knee high log.

I carried the stone as far as I could on my shoulder maintaining a slow jog, switching shoulders once along the way.  Anyway, here is how it ended up…

  • Max Strict Pullups
  • Max Dips
  • Run 2k
  • 15kg Stone Carry max Distance per Shoulder
  • 25 Box Jumps
  • Run 1k
  • 15kg Stone Carry max Distance per Shoulder
  • 25 Box Jumps
  • Run 2k
  • Max Strict Pullups
  • Max Dips

Result:  First round max Pullups/Dips:  12/16, Second round max Pullups/Dips:  10/15.  Total run time (excluding pullups and dips but including everything else): 36:17.

T2B, RR, DL and HRP

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Complete as many rounds and reps as possible in 7 minutes of:

  • 7 x Renegade Rows @ 18kg each hand
  • 7 x Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

  • 7 x Strict Toes to Bar
  • 7 x Deadlift @ 60kg

Result: Set 1:  6 rounds + 4RRs / Set 2:  5 rounds + 7 DLs