weightlifting

Monday 18/02/18

Weightlifting

Back Squat

Recovery Week

40% x 3
50% x 3
50% x 5
60% x 5

SUPERSET with;
5 sets of 10 reps
Barbell Hip Thrusts
*Shoot for a 65-70% effort weight

Rest 2min. Between Sets

15min. AMRAP:
8 Toes-To-Bar
10 DB Hang Clean and Jerks 
14/12 Cal Row

This was 18.1 last year but 5min. shorter. Work on being better then last year. Faster pace, more efficient reps. LEGIT reps also.

Friday 15/02/19

Weightlifting

Push Press

(5 x Max Effort)

Put something on the bar that is about 70% effort and hit as many reps as possible.

*Score is your highest weight by max reps.

*Superset with 20 DB Russian Twists between sets! (Left+Right=1)

Metcon1

5min. AMRAP:

2 Devil Press,  (Round 1)
1 Round of "fianna"
4 Devil Press, (Round 2)
1 Round of "fianna"
6 Devil Press,  (Round 3)
1 Round of "fianna"
…continue to add 2 Devil Press after every round of "fianna"

"fianna" is 10 Pull-Ups + 15 Wall Ball squats

Thursday 15/11/18

Metcon

Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.


EMOM x 3min.

3 Power Snatch

EMOM x 3min.

2 Power Snatch

EMOM x 3min.

1 Power Snatch

immediately into;

EMOM x 3min.

3 Power Cleans

EMOM x 3min.

2 Power Cleans

EMOM x 3min.

1 Power Clean


*Score is heaviest 1 rep snatch and 1 rep clean combined.

Metcon

15min. AMRAP:

5 pull ups

10 db snatch

15 Air Squats

Tuesday 13/11/88

Metcon

For Time:
15 Clean and Jerks 60/40
1.6k run
15 Clean and Jerks 80/50

I want this to feel like your strength work today, so make sure that weight is challenging. 

*CAP is 18min. You should NOT be done in 10min. That means your weight is too light. If you want to lift lighter, then consider doing  30 reps instead.

*AND... Do not slack on the run 

Metcon

For Time:
10-20-30-40-50
Russian KB Swings 
Push-Ups

Time CAP: 15min.

November 01/10/18

Metcon

5 Rounds:
5 Hang Power Cleans
immediately into;
5 Bench/Floor Press
immediately into;
400m Run

Rest 2min. After Each Round

*The weights are meant to be as heavy as possible for ALL rounds. However, some small jumps here and there are permitted.
*Run as fast as you can repeat! So that should be around 80-85% effort. Try and be within 2-3 seconds on each one.
*It's VERY important to give your body days like this. You can't be going full tilt every single day. Have something left in that tank? Good! Bring it with you tomorrow :)

Accessory Work

Extra Credit and if time allows:

3-4 Rounds: (Bring sexy back)
10-12 DB Skull Crushers
immediately into;
1min. of Max Effort Double Unders
Rest 90sec.

15/9 are usually pretty good on skull crushers but you can do whatever works for 10-12 reps.

Tuesday 23/10/18

Weightlifting

Strict Press (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a set of 20 russian twists with the heaviest DB possible. 
*REMEMBER that strict press has ZERO knee bending.

Metcon

3 Rounds For Time:
30 Russian KB Swings
25 Push Press 
20 Cal Row
15 Toes-To-Bar

*15 Cal Row for ladies

*Lock out those push press  es for a split second. Your arm locking out and going straight back down without a pause does NOT count.

*Time CAP: 20min.

*RX+ is an 20min. running clock with max muscle ups in remaining time :) 

Monday 22/10/18

Weightlifting

Back Squat (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands) with a plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That's a good thing don't worry :)

Metcon

15min. AMRAP:
10 Cal Row
10 Wall Balls
  2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
- Round 1 and 2 is 50%
- Round 3 and 4 is 55%
- Round 5 and 6 is 60%... and so on...

*Scaled is 60/40 the entire time.

Saturday 20/10/18

Metcon

15min. AMRAP:
2 rounds of:
  32 db lunges 
  32 toes-to-bar
  16 db power cleans (2 dbs) 
Then, 2 rounds of:
  32 alt. db snatches 
  16 muscle-ups
  16 db power cleans (2dbs)

Rest 5min.

Can you finish this in 15min?
5 Rounds:
30 Wall Balls
30 SDHP's (50/35)

*Teams of 2: Only 1 Person works at a time
*Scale for muscle up = 32 push-ups
*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2 last year, but I added snatches.

Wednesday 17/10/18

Weightlifting

Front Squat

20min. to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)

*Superset

Weightlifting

Single Leg Deadlift - Back foot on 12-20" block
- Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.

*10 on EACH leg here
*Rest 90sec. After Each Superset

Metcon

15min. Partner AMRAP:

30 Wall Balls 
20 Cal Row
10 Deadlifts (100/70)

Tuesday 16/10/18

Metcon

Every 3min. x 10 Rounds:
10/7 Cál bike/row

10 Toes-To-Bar

*3/2/1 Power Snatch (climbing)
in Remaining Time...

*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 Rep max attempts for rounds 7-10

The scaled version of this today is just going to be working your form on the snatches. Just do 5 light reps every round instead of climbing.These types of workouts always produce PR's. Build up slow and make all the jumps you need to get you at those PR attempts at the end. You can go up every round or every other round. Do what makes you feel good.

Accessory Work

Pick one:
1.) 400m Farmer Carry 
2.) Partner Planks with plate. 1min. on x 1min. off x 4 Rounds each.

Monday 15/10/18

Weightlifting

Back Rack Lunge

18min. Window...
4-5 Sets:
With your front foot on a 20kg plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.

*In between sets complete  a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.

Metcon

5min. AMRAP:
5 Chest to bar pull-ups
5 Front Squats 
5 Chest to bar pull-ups
5 Jerks 

Rest 1min. Repeat 3 times. Start where you left off each time. Score is total rounds.

Friday 12/10/18

Metcon

5 Sets:
3 Power Cleans (climbing)
immediately into;
5 Bench Press (climbing)
immediately into;
20/15 Cal Bike Sprint
Rest 3min.

You should REALLY need that 3min. break each time. Make sure you hold back a little on that bike so you don't blow up too early. Repeatable efforts (give or take 10 sec.)

Optional extra credit:
100 Russian Twists  DB. (Left + Right = 1 rep)

Tuesday 09/10/18

Metcon (Weight)

Every 7min. X 5 Rounds:
400m run
400m Row
15 pull-ups
3 Snatches (climbing)

(Stagger the start) 

I would also like everyone to get a good amount of weight on the bar BEFORE this thing kicks off. Having a challenging weight on the whole time is really going to make this workout great or so so... We had our max session of squats yesterday and our max deadlifts tomorrow, so I thought today would be a great day for the cardio this week.

If snatches are still not your strong suit, then go lighter and sets of 5-6 reps or complete them from the hang instead if that is more comfortable right now. Remember... LATS, chest tall, and SWEEP into that hip crease.

Monday 08/10/18

Weightlifting

Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5
85% x 3
95% x Max reps

Metcon

For Time:
30 Thrusters 
30 Sumo Deadlift High-Pulls 
30 Overhead Squats 
30 Push press
30 Front Squats 

*3 Burpees at the top of each minute. Start with burpees also.

Time CAP: 18min.

05/10/18

Weightlifting

Push Press (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*Set of 20 DB Russian Twists between sets!(Left+Right=1)

Metcon

15min. AMRAP:
2 Alt. DB Snatch, (Round 1)
1 Round of "Fianna"
4 Alt. DB Snatch,  (Round 2)
1 Round of "Fianna"
6 Alt. DB Snatch, (Round 3)
1 Round of "Fianna"
…continue to add 2 DB Snatches after every round of "Fianna"

"Fianna" is 7 Pull-Ups + 8 Push-Ups + 9 air squats

Tuesday 02/10/18

Metcon

(0-10min.)
5 Rounds For Time:
6 Power Cleans 80/60
12 pull-ups*

RX+ CTB Pull-Ups
*If you are not done by 9min. you should probably stop and get ready for part 2.

(10-18min.)

For Time:
1.6k run

(18-32min.)

For time:
21-15-9
Shoulder 2 overhead 60/40
Burpees over the bar
HSPUs

BE AWARE of the time caps for each section!

Friday 28/09/18

Weightlifting

Hang Snatch Every 2:30min. x 6 Rounds:
250m Row
3 Hang Power Snatch (climbing)

*Try and build up to a max effort.
*Complete the row at about 80-90% effort each time. Everyone should be done with that under 1min.

Metcon

For Time:
30-20-10
American KB Swings
15 Pull-Ups
30 Double Unders

immediately into;

10-20-30
American KB Swings
15 Handstand Push-Ups
30 Double Unders*

Time CAP: 15min.
*RX+ Strict HSPU's