Category Archives: Medium Weights

Dumbell Press Two Ways plus Pullups, Dips and Snatch

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Strict Dumbbell Press not for time

  • 8-8-8.8.8 @ 18kg per hand

Then

  • 5-5-5  @ 14kg with one Dumbbell (all 5 reps per hand then switch)

Then for time:

  • 100 x Dumbell Statch @ 20kg (50 per hand, switch hands per rep)
  • EMOM Odd Minute 5 Dips
  • EMOM Even Minute 3 Strict Pullups

Result:Metcon:  9:45 (25 Dips, 12 Pullups).

Double Unders, Pistols, Sumo DLHP, Handstand Pushups

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Practice Double Unders

Pistol Squats

  • 3-3-3-3-3

Then perform AMRAP in 7 minutes of:

  • 7 x Sumo Deadlift Highpull @ 40kg (88lbs)
  • 7 x Handstand Pushups

Results:  For the pistols, foot on 5kg plate, 2.5kg counter weight in hands.  AMRAP:  4 rounds plus 7 HSPU.

 

Sunday Workout – 3 Wise Men

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5 Rounds of:

  • 5 x Back Squats @90kg
  • Rest 60 seconds (or so)
  • 5 x Strict Toes to Bar
  • Rest 60 seconds (or so)

Then the three Wise men (read the backstory):

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:

  • 5 x Snatch (should be hanging squat snatch) @ 30kg
  • 10 x Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:

  • 10 x Power Cleans @ 40kg
  • 20 x Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:

  • 15 x Box Jump-Overs
  • 30 x Wall Ball Shots

Results:

  • Jeremy: 4 rounds plus 5 snatches
  • Ben: 1 Round plus 10 Cleans and 10 Pullups
  • Beau: 1 round plus 15 Box Jumps and 20 Wall Balls.

HS Pushups, Deadlifts, Situps then L-Sits

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A. Overhead Squats

5-5-5 @ 35kg

Then

B. Complete as many rounds as possible in 12 minutes of:

  • 5 x Handstand Pushups
  • 10 x Deadlifts @ 50kg
  • 15 x Situps

Then

C. EMOM for 5 minutes hold L-Sit for 15 seconds

Result:  For part B, ended up with 6 rounds (I think, may have been 7).  It might have been better to replace the deadlifts with 24 – 28kg sumo deadlift highpulls with a kettlebell to get a more intense metcon out of it.