Category Archives: Weight

Bench Press and Pullups then Something Different

By | | , , , , ,
Comments Off on Bench Press and Pullups then Something Different

Take 15 minutes and work up to a heavy

  • 2 x Pause Bench Press (pause 2 seconds at bottom)

Then for time 10-9-8-…-3-2-1 reverse ladder of

  • Bench Press @ 60% of Double above
  • Strict Pullups

Then 9 rounds of 30 second work 15 second rest

  • Round 1,4,7 – Alternating Front and Side Dumbbell Raises in Plank
  • Rounds 2,5,8 – Weighted Dumbbell Situp with Shoulder Press
  • Rounds 3,6,9 – Single Dumbbell Twist

You need to review Semir’s Instagram post to get the movements (#1, #3, #6). Yes it is overly complex but something different.

Results: Part 1 – 190lbs. Part 2 – 14:15. Used 115 for Bench. Last part – Used 3kg dumbbells… nice burn in the shoulders.

Macho Man Complex from CF New England Repeat

By | | , , , ,
Comments Off on Macho Man Complex from CF New England Repeat

Repeat of the workout from November of 2019. A twist on the CFNE Benchmark Macho Man WOD.

Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

3 rounds for time of

  • 3 sets of the complex above @ 65% of weight reached above
  • Row 250m

Results: For the Heavy Complex – 145lbs. (same as last time). For the Metcon used 95lbs – 10:02 ( 9:56 last time running ). Keep each set of the complex unbroken to avoid the extra clean that you’ll need after putting the bar down.

RFE Split Squats then the Invictus Bostion Invitational – Workout 1

By | | , , , ,
Comments Off on RFE Split Squats then the Invictus Bostion Invitational – Workout 1

5 rounds

  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left @ 65lbs
  • Rest 30 seconds
  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left @ 65lbs
  • Rest 2 minutes

AMRAP in 15 minutes of (score max weight Front Squat)

  • 100 x Double Unders
  • 50 x Alternating Dumbbell Snatch @20kg (25 per side)
  • 40 x Toes to Bar
  • 30 x Cal Row/Assault Bike
  • Max 3 x Front Squat. in time remaining

Results: Metcon 155lbs. Finished Row with 4:45 left on the clock. Got in 95-135-155(-165 after clock expired). My normal 3RM Front Squat is around 190lbs.

Knee Raises and Situps then Deadlifts

By | | , , , ,
Comments Off on Knee Raises and Situps then Deadlifts

4 rounds, resting as needed

  • 5 x Hanging Weighted Knee Raises @ 4kg
  • 25 x Abmat Situps

Then RepWerks Instagram workout from earlier this week.

6 sets, rest 2-3 minutes between sets

  • 6 x Deadlifts @ 70% of 1RM

Then EMOM for 5 minutes

  • 20 x Deadlifts @ 35% of 1RM

Results: Assuming my 1RM is 300lbs but haven’t tested that in 6 months or so. Part 1 used 210lbs. Part 2 used 105lbs (was harder than I expected, especially the last round).

Invictus Boston Invitational – Workout 2 (Scaled)

By | | , , , ,
Comments Off on Invictus Boston Invitational – Workout 2 (Scaled)

For time, time cap of 30 minutes (time stops when all 5 parts/14 rounds are done)

4 rounds

  • 3 x Power Cleans @ 125lbs (Rx 155lbs)
  • 6 x Handstand Pushups
  • 9 x Air Squats

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

  • 15 x Sandbag Thrusters @ 40kg (Rx Wall Balls)
  • 15 x Burpees Over the Bar/Bag

Results: Metcon 27:00 exactly. Damn, am I good at scaling or what? 🙂