Category Archives: Weight

Back Squats, Reverse Lunges and Pullups then KBS and Goblet Squats

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5 rounds of

  • 3 x Back Squats @ 95% of 3RM

Then 3 rounds of

  • 12 x Front Foot Elevated Reverse Lunge @ 95lbs/43kg
  • 8 x Strict Pullups

Then 6 rounds of

  • 3 x Kettlebell Swings @ 24kg
  • 3 x Goblet Squats
  • 2 x Kettlebell Swings
  • 2 x Goblet Squats
  • 1 x Kettlebell Swings
  • 1 x Goblet Squats
  • Rest 30 seconds

Results: Used 220lbs/100kg for the Back Squat and held the bar in Front Rack and stepping from a 10cm step for the reverse lunges. Metcon 5:31 (could also do it as an EMOM since the work part took about 30 seconds).

Tried the new Whoop Strength app for the first time, worked pretty good…

Tuck Lever and Handstand Hold then Weighted Pullups and Dips

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Every 2 minutes for 10 minutes

  • 15 second Tuck Lever Hold
  • 30 second Handstand Hold

Then every 2 minutes for 16 minutes

  • 2 x Weighted Pullup @ 20kg
  • 3 x Strict Pullups
  • 6-8 x Dips

Then 3 rounds from low paralettes

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Lifts (Lift your butt)
  • 10 x L-Sit Lifts

Results: Done as shown. Followed up with a 10k hike…