Category Archives: Weight

Bench Press and Pullups then Burpees, T2B and SDHP

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After the killer metcon yesterday decided to just work on strength today.

First do the following every 4 minutes for 24 minutes (6 rounds):

  • 6-8 x Bench Press@ 70kg
  • 3 x Weighted Pullups @ 15kg
  • 3 x Pistol Squats (per leg)

Then do 3 sets of Turkish Getups, 3 reps per set.  Increase weight per set but maintain form all the time.

Results:  The first part worked very well… got all 8 rep on the bench press, pullups also no problem.  For the pistol still needed my heel raised plus 3kg counter weight in my hands, but had plenty of strength. For the last round, was able to use a 8kg kettlebell as counter weight on the side which was doing the work.  Made for a more challenging pistol.  For the TGUs, used 12kg, 16kg and 18kg (but only could manage 2 reps on the last round).

Cleans and Pushups then WB, BJ and Row

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Whole workout taken from CFI WOD on October 12.  Every 3 minutes for 18 minutes (6 rounds) do:

  • 1-1-1-1 Power Cleans, resting 10 seconds between reps
  • 10 x Dynamic Pushups

Then do 3 rounds for time of:

  • 250m Row
  • 20 x Wall Balls
  • 20 x Box Jumps

Results:  Cleans did 50kg-50kg-60kg-60kg-60kg-60kg.   Metcon in: 9:49.  pmeyer finished around 9:40 or so.

Front Squats, Dips abd T2B then DUs and V-Ups

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EMOM for 20 minutes of:

  • Odd Minute:  3 x Front Squats @ 50kg + 5 x Dips
  • Even Minute: 5 x Strict Toes to Bar + 5 x Dips

Then AMRAP in 8 minutes of:

  • 40 x Double Unders
  • 10 x V-Ups

Results:  Did the front squats starting on the floor, so had to clean it first.  For AMRAP – 6 rounds plus 40 DU and 4 V-Ups.

T2B then Press, Pullups, Row and Snatch

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Part A:  Take 15 minutes and practice kipping Toes to Bar.

Part B: Every 4 minutes for 4 sets (16 minutes):

  • 5 x Strict Press with successively heavy weights
  • Max Reps Unbroken Kipping Pullups

Part C:  EMOM for 20 minutes (another CFI workout).

  • Even Minute: Row for 30 Seconds for distance
  • Odd Minute:  3 x Power Snatch @ 35Kg

Results:  Part A – Finally got the kipping T2B down.  Was able to do 10 unbroken without pausing between. Still a bit inefficient with the kip, since it is still a big movement, but at least now they are quick.  Part B – 5 x 50kg, 5 x 52.5kg, 3 x 55kg, 3 x 55kg and total 37 (8-10-8-11) pullups.  Part C – Distances rowed – 150,149,137,157,150,150,151,150,140,147 – 1’481m total.