Category Archives: Weight

Gymnastics Strength then T2B and Sandbag Thrusters

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Accumulate 60 seconds

  • Tuck Front Lever

EMOM for 10 minutes

  • 2 x Chest to Bar Pullups (or as high as possible)

5 rounds of

  • 5-8 x Bar Inverted Rows

Same as TRX or Ring Rows just with a bar. Set the bar at the same hight used for Bench Press. Work on full ROM… chest touching bar.

For time

  • 75 x Sandbag Thrusters @ 20kg
  • 50 x Toes to Bar
  • 75 x Sandbag Thrusters @ 20kg

Results: Broke the Tuck into 15 second blocks. For the bar rows kept feet on floor, knees slightly bent. Metcon 11:59.

Bench Press then HSPU, Deadlifts, Rows and Buprees

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4 rounds of

  • 10 x Pike Lift Over a Kettlebell (over and back is one rep)
  • 15 second Pike Lift Hold

Then 10 rounds of

  • 6 x Bench Press @ 80% of 1RM
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 3 x Handstand Pushups
  • 6 x Deadlift + Barbell Row @ 110lbs/50kg
  • 9 x Burpees

Finisher…. Bike Intervals

  • 4 rounds of 30 seconds work/30 seconds rest
  • 4 rounds of 45 seconds work/1 minute rest
  • 4 rounds of 30 seconds work/30 seconds rest

Results: Started with 165lbs/75kg with the Bench Press but could only manage 5 reps in round 8, so dropped to 135/66kg(70% of 1RM) for the last 2 rounds. Metcon 7 rounds plus 4 reps.

Clean and Press then Row, Pushups and V-Ups

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5 rounds of the following complex

  • 3 x Hang Power Clean @ 90% of 1RM Strict Press
  • 2 x Push Press

Accumulate as fast as possible

  • 50 x Dumbbell Hang Power Clean and Press @ 16kg

Then every 4 minutes for 5 rounds

  • Row 15 Calories
  • 15 x Dynamic Pushups
  • 15 x V-Ups

Results: Used 135lbs for Clean and Press complex. The rest done as shown… heartrate graph tells it all…

Back Squats and Lunges then Thrusters, KB Swings and T2B

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5 rounds

  • 6 x Back Squats @ 85% of 1RM

Then 3 rounds of

  • 10 x Forward plus Reverse Lunge Step-Through Left Leg @ 14kg per hand in Farmer Carry
  • Rest 30 seconds
  • 10 x Forward plus Reverse Lunge Step-Through Right Leg @ 14kg per hand
  • Rest 1 minute

Then AMRAP in 12 minutes of

  • 5 x Single Arm Kettlebell/Dumbbell Thruster @ 16kg Left
  • 8 x Kettlebell Swing @ 32kg
  • 5 x Single Arm Kettlebell/Dumbbell Thruster @ 16kg Right
  • 8 x Toes to Bar

Results: Used 195lbs for the Back Squats. Lunges were hard, as expected. Metcon 7 rounds.

Pullups, Dips, Barbell Rows and Pushups

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After a 30 minute metcon on Saturday and a 10k/50minute run on Sunday, no metcon today.

3 rounds of

  • 3 x Skin the Cat

Then 3 rounds of

  • 5-8 x Weighted Pullups @ 10kg
  • 8-10 x Weighted Dips @ 10kg

Then 3 rounds of

  • 10 x Barbell Rows @ 135lbs
  • 10 x Russian Pushups

Then 4 rounds

  • 4 x Single Kettlebell Straight Leg Situp @ 14kg per side
  • 16 x Slow Alternate Arm Mountain Climbers (r+l=1 rep)

For the situps hold the kettlebell straight up like a Turkish Getup then do the situps.

Results: Dissapointed in my Pullups, could only manage 5. The rest was good.