Daily Archives: 18/10/2015

Week in Review 12.10.2015 – 18.10.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday WG Front Squats
Dips
Toes to Bar		 Task
Thursday – – –
Friday – – –
Saturday WG Cleans
Dynamic Pushups		 Task
Sunday WG Bench Press
Weighted Pullups
Pistols Squats
Turkish Getups		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run Task
Tuesday M Kettlebell Swings
Thrusters
Man Makers		 EMOM
Wednesday MG Double Unders
V-Ups		 Time
Thursday -M Run Task
Friday – – –
Saturday M Wall Balls
Box Jumps
Row		 Task
Sunday – – –

Bench Press and Pullups then Burpees, T2B and SDHP

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After the killer metcon yesterday decided to just work on strength today.

First do the following every 4 minutes for 24 minutes (6 rounds):

  • 6-8 x Bench Press@ 70kg
  • 3 x Weighted Pullups @ 15kg
  • 3 x Pistol Squats (per leg)

Then do 3 sets of Turkish Getups, 3 reps per set.  Increase weight per set but maintain form all the time.

Results:  The first part worked very well… got all 8 rep on the bench press, pullups also no problem.  For the pistol still needed my heel raised plus 3kg counter weight in my hands, but had plenty of strength. For the last round, was able to use a 8kg kettlebell as counter weight on the side which was doing the work.  Made for a more challenging pistol.  For the TGUs, used 12kg, 16kg and 18kg (but only could manage 2 reps on the last round).