Daily Archives: 25/01/2015

Week in Review 19.01.2015 – 25.01.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday W Dumbell Rows
Dumbell Press		 EMOM
Wednesday G L-Sit EMOM
Thursday W Front Squat Task
Friday – – –
Saturday – – –
Sunday WG Push Press
C2B Pullups
Cleans		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run Task
Tuesday WG
M		 Dumbell Snatch
Dips
Kettlebell Swings		 Task
Time
Wednesday M Run Task
Thursday MG Burpees
Pullups
Double Unders
Thruster		 Task
Friday – – –
Saturday WMG Snatch
Toes to Bar
Row
Burpees
Double Unders
Thrusters		 Task
Sunday WM Deadlift
Wall Balls
Box Jumps		 Time

Push Press, Cleans and C2B Pullups then an AMRAP

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Not for time, perform 5 rounds of:

  • 5 x Push Press  @ 50kg

Then every 2 minutes on the minute (E2MOM) perform 5 rounds of:

  • 1 x Clean
  • 3 x Chest to Bar Pullup

Then do AMRAP in 8 minutes of (taken from Athlete Games Qualifier WOD 3):

  • 8 x Deadlift @ 60kg (RX was 50kg)
  • 16 x Wall Balls @ 10kg (RX was 7kg)
  • 16 x Box Jumps

Results:  For the Cleans I did 60kg, 65kg, 67.5kg, 70kg, 70kg (new 1RM!). For the AMRAP did 140 reps total (3 rounds plus 20 reps) which would have been 47th place in the Masters 45+ category (except I used heavier weights 😛 ).  HR max = 172 / ave = 159.