Tag Archives: Situps

Pike Lifts then Bench Press, Pullups and Situps

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4 rounds of

Every 2 minutes for 10 Minutes

  • 8 x Alternating Single Arm Dumbbell Bench Press per Side @ 21kg

Hold both Dumbbells and alternate pressing each for a total of 8 per side.

Then AMRAP in 20 minutes

  • 10 x Strict Pullups
  • 10 x Weighted Situps @ 25lbs/10kg
  • 10 x Bench Press @ 145lbs

Results: Update on March 15… noticed I forgot to put my results in. According to my timer, I got in 4 rounds with 5 minutes remaining, so probably very close to 5 rounds (round 4 took 4:49).

Squat Cleans then Abmat Situps, BJs and more Squat Cleans

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Warmed up with 3 rounds of

  • 3 x Hang Power Clean
  • 3 x Front Squats

Started with an empty bar then 65lbs, 95lbs.

Then every 2 minutes for 12 minutes

  • 1 x Hang Squat Clean

Work up to a heavy single.

Then based on a WOD from The Box Programming on Instagram…

AMRAP in 15 minutes

  • 20 x Box Jumps
  • 20 x Abmat Situps
  • 2 – 4 -6 … x Hang Squat Cleans @ 80% from above

Increase the number of Squat Cleans per round by 2 until time is up.

Results: Hang Squat Clean 105-115-125-135-145-155lbs. 80% is 125lbs. Metcon 4 rounds plus 31 reps. Squat Cleans went well, pulling my elbows under the bar instead of pulling the bar to my shoulders, much more like a medball clean.

Bear Complex V then Front Squats and Situps

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Doing the Bear Complex again. Last time was in June of 2018 and got up to 115lbs.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, do not put the bar down, touch and go on the power clean until all 7 sets are done).

7 sets of the following series of movements:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Then 3 sets of

  • 5 x Front Squat

Then 3 sets of

Results: Got the 115lbs again, but just barely, so decided to stick at 115lbs for the rest of the rounds, breaking as needed. 65-95-115(Rx)-115 (4+3 reps)-115lbs(3+2+2 reps). Front Squats 135-155-165lbs.

Front Squats and Core Work

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Only strength training today. Feel like my Core is getting weaker so needs more focus.

Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 50%
  • 3 x Front Squat @ 60%
  • 3 x Front Squat @ 70%
  • 2 x Front Squat @ 80%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%

Then 3 rounds, rest as needed between rounds

  • 20 x Abmat Situps
  • 15 x Russian Twist @ 12kg (r+l=1rep)
  • 10 x Strict Toes to Bar
  • 5 x Brabell Rollouts

Results: Front Squat 125-145-165-185-lbs. 195-205lbs (not quite 95%).