Category Archives: Weight

Weekend Workout 14.9.2014

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Back Squats

5-5-5-5-5 @ 70kg

For time complete the following:

  • 5 x Deadlifts @ 100kg
  • 9 x Wall Balls @ 10kg
  • 9 x Box Jumps
  • 9 x Toes to Bar
  • 5 x Deadlifts
  • 12 x Wall Balls
  • 12 x Box Jumps
  • 12 x Toes to Bar
  • 5 x Deadlifts
  • 15 x Wall Balls
  • 15 x Box Jumps
  • 15 x Toes to Bar
  • 5 x Deadlifts
  • 12 x Wall Balls
  • 12 x Box Jumps
  • 12 x Toes to Bar
  • 5 x Deadlifts
  • 9 x Wall Balls
  • 9 x Box Jumps
  • 9 x Toes to Bar

Clean and Dip

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Bench Press

5-5-5-5-5 @ 73kg

For time perform the following:

  • 10 Dips
  • 1 Dumbbell Clean @ 16kg per hand
  • 9 Dips
  • 2 Dumbbell Clean @ 16kg per hand
  • 8 Dips
  • 3 Dumbbell Clean @ 16kg per hand
  • 7 Dips
  • 4 Dumbbell Clean @ 16kg per hand
  • 6 Dips
  • 5 Dumbbell Clean @ 16kg per hand
  • 5 Dips
  • 6 Dumbbell Clean @ 16kg per hand
  • 4 Dips
  • 7 Dumbbell Clean @ 16kg per hand
  • 3 Dips
  • 8 Dumbbell Clean @ 16kg per hand
  • 2 Dips
  • 9 Dumbbell Clean @ 16kg per hand
  • 1 Dips
  • 10 Dumbbell Clean @ 16kg per hand

Result: For the METCON it took – 8:15

Handstand Pushups, Pullups, Run

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Perform the following:

  • 9 Strict Pullups
  • 9 Handstand Pushups
  • 6 Strict Pullups
  • 6 Handstand Pushups
  • 3 Strict Pullups
  • 3 Handstand Pushups
  • Run 5k
  • 9 Strict Pullups
  • 9 Handstand Pushups

Results:  Was just a random workout that I added to my run so didn’t measure it.  The handstand pushups wend really well, all unbroken and full ROM.  Run time recorded in RunningAhead.