Category Archives: Medium Weights

Back Squats then KB Swings and HSPU

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4 rounds of

  • 5 x Back Squat @ 90% of 5RM from last time

Then EMOM for 10 minutes, alternate legs per minute (5 rounds per leg)

  • 8 x @ Goblet Kickstand Squats @ 24kg

Then for time accumulate (start with the KB Swings)

  • 200 x KB Swings @ 24kg
  • EMOM stop and do 3 x Handstand Pushups

Results: Used 190lbs/86kg for the Back Squats. Metcon 12:28.

Power Snatch, Thrusters and Burpees

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Street Parking Vault WOD from Jan 5.

AMRAP in 13 minutes for total Bupees…

Buy in: 3 rounds of

  • 20 x Power Snatch @ 65lbs
  • 20 x Thrusters @ 65lbs

Then in remaining time

  • Max Burpees

Results: Guidance on this WOD was to finish the buy-in in 7 minutes and shoot for 60 Burpees… hahaha. I finished the buy-in in 12 minutes and got 11 Burpees. I started with 75lbs/34kg for the first round, then dropped to 65lbs/30kg in the last two.

Back Squats

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Only legs today since I plan to go for a hike/snowshoe and want to get an early start. Combine with the metcon from tomorrow’s WOD to make it a full workout.

Work up to a heavy

  • 5 x Back Squat

Then EMOM for 8 monutes or until you cannot complete all reps in a minute

  • 8 x Back Squat @ 70% of above max

Results: Back Squat got up to 215lbs/96kg. Used 70kg for the second part but only completed 4 rounds.

Strict Presses and FFE Split Squats then Row, Wall Walks and HPC

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3 rounds of

  • 5 x Strict Press @ 5-10lbs heavier than last time
  • Rest 15 seconds
  • 5 x Front Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg
  • Rest 2 mimutes

Then 3 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds

  • Row 25 Calories
  • 2 x Wall Walks
  • Max Hang Power Clean @ 110lbs/50kg

Results: Used 130lbs for the Presses, split rrps up as needed to get all 5 in per set with no more than 20 second rest between reps 5-4+1-4+1. Cleans 13-10-12 reps.