Daily Archives: 08/01/2017

Week in Review for Jan 2 to Jan 8, 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday G Handstands
L-Sit		 n/a
Tuesday W Back Squats Time
Wednesday – – –
Thursday – –
Friday – – –
Saturday W Strict Press
Dumbbell Rows		 EMOM
Sunday WG Weighted Pullups
Bench Press		 EMOM

Metcon:

Day Movement
Class		 Exercises Priority
Monday WG Deadlifts
Handstand Pushups		 Task
Tuesday MG Box Jumps
Dips
TRX Rows		 Time
Wednesday M Run Task
Thursday  –  – –
Friday – – –
Saturday MGW Row
Push Press
Pullups		 Time
Sunday MGW Row
Dips
Snatches
Burpees
Pullups
Front Squats
Pushups		 Task

Bench Press and Pullups then a Chipper

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Every 2 minutes for 10 minutes

  • Minutes 0, 4, 8, 12, 16 – 5 x Bench Press @ 165lbs
  • Minutes 2, 6, 10, 14, 18 – Pullup Variations.. for example:  Minute 2 – 5 x Weighted Pullup, Minute 6 – Max Effort Chinup, Minute 10 – Max Effort Pullup, Minute 14 – 5 x Weighted Pullup, Minute 18 – Max Effort Pullup

Then for time do:

  • 30 Calorie Row
  • 30 x Ring Dips
  • 20 x Snatches @ 75lbs
  • 20 x Burpees
  • 10 x Front Squats @ 95lbs
  • 10 x Pull-ups & 10 x Hand-Release Push-ups

Results: For the metcon finished in 16:03.  I don’t think my new rower measures calories like a Concept2.  It took me around 4 minutes to complete the 30 calories which when comparing to other workouts is too long.