Bear Complex

By | | , , ,
Comments Off on Bear Complex

Complete 5 rounds of the following.  Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

  • Hanging Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Results:  Max weight was 40kg (3rd round).  Weight progression: 30kg – 35kg – 40kg – 45kg – 45kg.  For the last two sets broke them in to 4-3 reps and 3-2-2 reps respectively.  Took a total of around 25 minutes with 2 – 4 minutes rest between sets.

Weighted Pullups & Dips then T2B and Burpees

By | | , , , ,
Comments Off on Weighted Pullups & Dips then T2B and Burpees

Perform 4 rounds of:

  • 5 x Weighted Pullups with Hammer Grip @ 15kg
  • Rest 60-90 seconds
  • 5 x Weighted Dips @ 25kg
  • Rest 60-90 seconds

Alternating 1 minute work and 1 minute rest perform 8 rounds for max reps Burpees.  So perform both exercises for the first minute, rest for the second minute, repeat for 8 rounds.

  • 8 x Toes to Bar
  • Max reps Burpees

Results:   Pleasantly surprised at how well the dips and pullups went.  Completed full rounds of each.  In part 2 completd 81 Burpees.  Could really feel the abs working on around the 5th toes to bar set, had to make two tries to get the very last T2B rep in.

Weekend Workout 10.5.2014

By | | , , ,
Comments Off on Weekend Workout 10.5.2014

Taken from CF Invictus…

A.
Three sets of:
Bench Press x 6-8 reps @ 70kg
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2-3 minutes

B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

Results:  For the Part B. I wasn’t exactly counting, but it came to around 7-10 reps per round so a total of around 30 pullups.   First round started with strict, then switched to kipping.

Bench Press, Pistols, Run 1 Mile

By | | , , , ,
Comments Off on Bench Press, Pistols, Run 1 Mile

Perform the following….

  • 10 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg
  • Rest 2 minutes
  • 8 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg
  • Rest 2 minutes
  • 6 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg

Then for time complete the following:

  • Run 1 Mile
  • Rest 2 minutes
  • Run 1 Mile

Results:  Pistols were the same as ever, 3kg counter weight plus raised heel.  For the second part:  1st Mile:  7:10 / 2nd Mile:  7:38

Deadlift plus Presses

By | | , , , ,
Comments Off on Deadlift plus Presses

First part is copied from a CF Invictus WOD.

  • 15 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • 10 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • 5 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps

Then do an AMRAP in 8 minutes of

  • 5 x Push Press @ 45kg
  • 5 x Burpees

Result:  Handstand Pushups – 14/10/8, Metcon:  8 rounds + 5 (total reps: 45 PP, 40 B).  Probably should go higher on the deadlifts since I felt I could have done more per round, but then that is all the weight I have at home.