Monthly Archives: August 2015

Clusters then an AMRAP

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Every 3 minutes do 3 rounds of:

  • 5 x Hanging Clusters @ 43kg  (a cluster is a clean + a thruster)
  • 5 x Pullups

AMRAP in 10 minutes of:

  • 10 x Dumbbell Snatch per hand @ 20kg
  • 10 x Burpees
  • 10 x Sandbag Thrusters @15kg
  • 10 x T2B

Results:  Clusters worked surprisingly well … even on video 🙂  AMRAP – 3 rounds exactly.

Front Squats then HSPU and Kettlebell Swings

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Complete 5 rounds of the following:

  • 5 x Front Squat @ 55kg
  • 3 x Chest to Bar Pullup with narrow (hands touching together) pronated grip
  • Rest 2 minutes

Then EMOM for 8 minutes, complete the following (based on the CF Toronto August 16 workout):

  • 4 x Handstand Pushups
  • Max Reps Kettlebell Swings for the rest of the minute

Results: Worked up to the 50kg Front Squat by starting with 5 x 30kg, 5 x 40kg, 5 x 50kg.  Pullups are meant to simulate the first stage of a ring muscleup (rings to chest).  For the EMOM part got 79 Kettlebell Swings in.  I did the first 4 minutes with 8 Handstand Pushups but by the 4th minute that took me the whole time so dropped it to 4.  Probably will work better since you can get in more KB swings for a better metcon.

Week in Review 17.8.2015 – 23.8.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday W Overhead Squats Task
Wednesday WG Bench Press
Reverse Rows		 Task
Thursday – – –
Friday W Strict Press Task
Saturday WM Single Leg Deadlift
Dumbbell Rows
Thrusters		 Task
Sunday MG Double Unders
Ring Dips		 EMOM

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday WM Sumo Deadlift Highpull
Handstand Pushups		 Time
Wednesday G Situps
Russian Twist		 Tabata
Thursday M Run Task
Friday – – –
Saturday M Battling Ropes
Resisted Run
Bear Crawl		 EMOM
Sunday MG Row
Box Jumps
Farmer Carry		 Task

Strict Press

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Work on back and shoulder mobility and rest as needed between sets while working up to a heavy strict press.

  • 5 @ 30kg
  • 5 @ 40kg
  • 4 @ 50kg
  • 4 @ 50kg
  • 4 @ 53kg
  • 2 @ 58kg
  • 2 @ 58kg
  • 14 (max reps) @ 30kg

Results:  I had no plan to start other than I wanted to do some presses, so what is above is just the results of what I did.