Monthly Archives: May 2015

Week in Review 11.5.2015 – 17.5.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday – – –
Thursday WG Split Squats
Weighted PullupsHandstand Hold
L-Sit		 Task / EMOM
Friday WG Deadlifts
Toes to Bar		 Task
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday MG Thrusters
Toes to Bar		 Time
Tuesday – –
Wednesday M Run Task
Thursday M Kettlebell Swings
Sandbag Cleans
Burpees		 Task
Friday W Hanging Cleans
Front Squats
Shoulder to Overhead		 Time
Saturday – – –
Sunday – – –

Deadlifts and T2B then Cleans, Front Squats and S2O

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Do 8 rounds of the following, rest 2 minutes between rounds:

  • 8 x Deadlifts
  • 8 x Toes to Bar (touch and go)

Then complete as many rounds and reps as possible in 10 minutes of:

  • 1 x Power Clean @ 43Kg
  • 1 x Front Squat @ 43Kg
  • 1 x Shoulder to Overhead @ 43Kg
  • 2 x Power Cleans
  • 2 x Front Squats
  • 2 x Shoulder to Overhead
  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Shoulder to Overhead
  • …and so on.

Results:  Great combination… For the touch and go toes to bar I  tried to go as fast as possible touching the bar and then the ground for the 8 reps, so need a bar which lets you touch your feet to the ground, probably at the same height as for jumping pullups (mid-forearm when standing flat on the ground).  For the second part competed 7 full rounds, put the bar down as needed.

Squats and Pullups, then Handstand Hold and L-Sit, then a Metcon

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Not for time perform 4 rounds of the following, rest 45 seconds between rounds (copied from CF Invictus):

  • 3-5 x Split Squats in Rack Position per Leg, rest 45 seconds between legs
  • Rest 45 seconds
  • 3-5 x Weighted Pullups with Hammer Grip @ 15Kg – 20Kg

Then EMOM for 10 minutes

  • Odd Minute: 30 Second Handstand Hold
  • Even Minute: 15 Second L-Sit

For time perform 3 rounds of:

  • 30 x Kettlebell Swings @ 24Kg
  • 20 x Burpees
  • 10 x Sandbag Squat Cleans @ 25K

Results:  Got up 5 x 20Kg for the pullups.  Was also able to do a couple of rounds of 5 x Split Squats.  For the Metcon 13:15.  Max HR=171/ Ave HR = 162.

Week in Review 4.5.2015 – 10.5.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday W Bench Press Task
Wednesday – – –
Thursday G Lunges
Pullups		 EMOM
Friday – – –
Saturday – – –
Sunday G Muscle Ups
Handstand Pushups
Chest to Bar Pullups		 –

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run Task
Tuesday WG Hollow Hold
Superman Hold
Deadlifts
Dips		 Time/Tabatta
Wednesday – – –
Thursday WGM Dumbell Snatches
Pushups
Row		 EMOM
Friday MW Run
Squats
Box Jumps		 Task
Saturday – – –
Sunday M Bike Task