Monthly Archives: November 2015

Squat Cleans and Pullups then Thrusters and Burpees

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Every 3 minutes for 12 minutes (4 rounds) do

  • 5 x Squat Cleans @ 50kg
  • 5 x Pullups

Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:

  • Ascending: Burpees
  • Descending: Thrusters @ 43kg

Then 5 rounds of 15/30 L-Sits.

Results: Ladders took exactly 8 minutes as I was hoping.

500 Kettlebell Swings and some Bench Press

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For time perform 5 rounds of the following

  • 10 x Kettlebell Swings @ 24kg
  • 1 x Bodyweight Bench Press, rest 30-60 seconds
  • 15 x Kettlebell Swings
  • 2 x Bodyweight Bench Press, rest 30-60 seconds
  • 25 x Kettlebell Swings
  • 3 x Bodyweight Bench Press, rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results:  Should end up with 500 Swings and 30 Bench Presses.  Completed in 44:50.  Did all rounds unbroken except the round of 50 which I broke into 20-15-15 reps.  I guess tomorrow we will really experience which muscles a kettlebell swing uses ;-).

Week in Review 02.11.2015 – 08.11.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Split Squats Task
Tuesday – – –
Wednesday WM Deadlift
Kettlebell Swings		 EMOM
Thursday – – –
Friday G Turkish Getups Task
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday W Clean
Push Press		 Task
Tuesday M Run Task
Wednesday G TRX Atomc Pushups
TRX Rows		 Task
Thursday MG Pullups
Run		 Task
Friday MGW Dumbbell Snatches
Dips
Burpee Toes to Bar		 Time
Saturday MG Row
TRX Atomic Pushups
Burpee Highpuss
Battling Ropes		 Tabata
Sunday – – –

Turkish Getups then Snatches, Dips, Burpee T2B

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Not for time do 3 round of:

1 x Turkish Getups @ 24kg per hand

AMRAP in 12 minutes of:

  • 12 x Dumbbell Snatches @20kg alternating hands (6 per hand, switch hands for each rep)
  • 9 x Dips
  • 6 x Burpee Toes to Bar

Results:  For TGU warmed up with 14kg then 18kg dumbbells before moving to the 24kg Kettlebell (new PR).   Situp part was the hardest.  Now need to work on volume.  AMRAP – 5 rounds plus 12 Snatches and 8 Dips.

Deadlifts, Kettlebell Swings and TRX Work

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EMOM for 10 rounds do:

  • Even Minute: 8 x Body Weight Deadlifts (70kg)
  • Odd Minute:  30 Second Max Rep Kettlebell Swings @ 24kg

For time complete the following:

  • 30 x TRX Atomic Pushups
  • 30 x TRX Rows
  • 20 x TRX Atomic Pushups
  • 20 x TRX Rows
  • 10 x TRX Atomic Pushups
  • 10 x TRX Rows

Results:  Part A worked out of around 15-16 KB Swings per round (they only go so fast). Good grip and lower back work.  Part B 8:10.