Daily Archives: 03/05/2015

Week in Review 27.4.2015 – 3.5.2014

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday GW Weighted Dips
Overhead Lunges		 EMOM
Tuesday G Turkish Getups Task
Wednesday – – –
Thursday – – –
Friday – – –
Saturday W Push Press
Front Squat		 EMOM
Sunday W Snatches
Hanging Snatches		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday MG Double Unders
Renegade Rows
Burpees
Kettlebell Swings		 Task
Tuesday WMG Front Squats
Burpee Pullups
Plate Pushups		 Task
Wednesday M Run Task
Thursday – – –
Friday – – –
Saturday M Kettlebell Swings
Double Unders
Dumbbell Press
Thrusters		 EMOM
Sunday WGM Clean and Jerk
Muscle Ups
Back Squats
Burpees
Row
Double Unders		 Time

Snatches then 3 minute AMRAPs

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Every 2 minutes for 10 minutes:

  • 3 x Hanging Snatches @ 40Kg
  • 3 x Snatches @ 40Kg

The do two rounds of the following 3 sets, rest 3 minutes between each set:

Set 1: AMRAP in 3 minutes of:

  • 5 x Back Squat
  • 5 x Muscle Ups

Set 2: AMRAP in 3 minutes of:

  • 40 x Double Unders
  • 4 x Clean and Jerk

Set 3: AMRAP in 3 minutes of:

  • 14 x Calorie Row
  • 7 x Burpees over the Barbell

Results:

  • Set 1 using 70kg Back Squat – 2 Rounds + 2 Back Squats / 2 Rounds
  • Set 2 using 40kg C&J – 2 Rounds + 40 DUs / 2 Rounds + 20 DUs
  • Set 3 – 2 Rounds + 7 Calories / 2 Rounds + 2 Calories