Willem van Lingen

Hometown:
Stellenbosch
Gym:
Unaffiliated
Gender:
Male
Age:
33
Height:
1.81m
Weight:
85 kgs

September 30, 2020

Performed at: Stellenbosch
Workout Name: Workout 2
Description: Chipper:

10 - Wall Walks
20 - Clapping Pushups
30 - Jump Throughs
40 - Weighted Sit-ups
50 - Barbell bends
Results: 13m 25s
Performed as RX
Warmup: - Stretching
- 20 Pushups
- 40 Sit-ups (weighted)
- 10 jump Throughs
- BB bends
Cooldown: Weight for sit-ups - 7.5
Weight for Barbell bends - only bar - 15Kg
Athlete's Notes: - Did normal pushups
- Could have gone heavier on the BB bends

12 similar workouts

Date Name WorkoutDescription Results
05/19/2022 Accessory Workout 2 Pull-ups:
3 x 30s hang
3 x 5 Kipping Swings

EMOM: For 10 minutes
2 x Strict Pull-ups

Handstand Pushups:
5 x 30s Handstand Hold

EMOM: For 10 minutes
1 x Negative Handstand Pushup		 30m 00s
Performed as RX
12/02/2020 Workout 29 Jerk Snatcher:

For Time:
30 x Clean & Jerks (42.5kg)
30 x Snatches (42.5kg)		 6m 20s
Workout Scaled
11/30/2020 Workout 28 30min AMRAP:

5 x Deadlift (70kg)
13 x pushups
9 x box jumps		 15 rounds 14 reps
Performed as RX
11/27/2020 Workout 27 Squat Clean and Jerk:
3 - 3 - 3 - 3 - 3
Max Load (70kg)

Then Half max weight, AFAP (4min 19sec)
15 x Squat Clean
15 x Push Jerk
15 x Power Clean
15 x Clean and Jerk
Weight used: (30kg)		 Max Weight: 70Kg kgs
kgs
Performed as RX
11/25/2020 Workout 26 AMRAP: 9min Cap:

10 x Double Unders/ 20 Single Unders
5 x KB Lunges
5 x V-Ups

*Add 10 DU's; 5 Lunges; 5 V-Ups each Round

Project Midline & Pull-ups:
3 Rounds: 43-30-18 Reps
- Medicine Ball Russian Twists
- 30 Sec Plank

3 Rounds: 21-15-9
- Chest to bar Pull-ups
- 30 Sec Bar hanging
 5 rounds 16 reps
Performed as RX
11/23/2020 Workout 25 AMRAP:
12min
21 Air Squats
15 Sumo Deadlift High Pull (35kg)
9 Alt Barbell Wipers		 5 rounds 36 reps
Performed as RX
11/21/2020 Workout 24 5 Rounds of 3 minutes per workouts:

Min 1: 5 Back Squats (55Kgs)
Min 2: Row 250m
Min 3: 15 DB Slams (12.5Kgs)		 15m 00s
Performed as RX
11/20/2020 Workout 23 For Time: 21-15-9 reps

Lateral Barbell Burpee
Hang Power Clean & Jerk - 40kg		 9m 23s
Performed as RX
11/18/2020 Workout 22 7 Rounds:
Deadlifts: 1 x rep max weight		 125 kgs
Performed as RX
11/13/2020 Workout 21 For Time: 4 Rounds:

Round 1:
150 x Single Unders
10 x Thruster (35Kgs)
10 x Jumping Lunges

Round 2:
125 x Single Unders
15 x Thruster (35Kgs)
15 x Jumping Lunges

Round 3:
100 x Single Unders
20 x Thruster (35Kgs)
20 x Jumping Lunges

Round 4:
50 x Single Unders
25 x Thruster (35Kgs)
25 x Jumping Lunges		 15m 12s
Performed as RX
11/11/2020 Workout 20 5 Rounds For Time:

200m Medicine Ball (MB) Bear Hug (BH) Carry (20lbs)
10 x MB BH Squats (20lbs)
10 x MB Power Clean (20lbs)

 13m 46s
Performed as RX
09/30/2020 Workout 2 Chipper:

10 - Wall Walks
20 - Clapping Pushups
30 - Jump Throughs
40 - Weighted Sit-ups
50 - Barbell bends		 13m 25s
Performed as RX