Monthly Archives: February 2017

Week in Review for Jan 30 – Feb 5, 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Deadlifts Task
Tuesday WG Bench Press
Pushups		 EMOM
Wednesday – – –
Thursday W Front Squats Task
Friday – – –
Saturday – – –
Sunday WG Pullups
Handstand Pushups
Overhead Lunges
Toes to Bar		 EMOM

Metcon:

Day Movement
Class		 Exercises Priority
Monday WM Deadlifts
Row
Box Jumps		 Task
Tuesday WGM Power Cleans
Pullups
Box Jump Overs
Toes to Bar		 Task
Wednesday M Row 5k Task
Thursday M Thrusters
Burpees
Renegade Rows		 Time
Friday – – –
Saturday M Run 6k Task
Sunday – – –

Pullups, Lunges, Handstand Pushups and T2B

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Warm up with 3 rounds of:

  • 10 x TRX Rows
  • 10 x Pushups
  • 10 x Reverse Lunges @ round1 45lbs / round2 65lbs / round3 75lbs

Then every 2 minutes for 16 minutes (4 rounds of each) do:

  • First 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Second 2 minutes – 8 Strict Pullups
  • Third 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Fourth 2 minutes – 8 Strict Pullups
  • etc.

Then do the same 2 minute model but for:

  • 8 x Strict Handstand Pushups
  • 8 x Strict Toes to Bar

Results:  Stuck to the full reps for all rounds.  No metcon today.

 

Front Squats then Thrusters, Burpees and RRows

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Not for time do 5 sets of:

  • 3 x Pause Front Squats (Stop for a 3 second pause at the bottom of the squat.  The idea is to focus on form at the bottom; elbows up, core tight.)

Increase weight each round working up to the weight for the next part (so don’t try and get to a 3 rep max).

Then two sets of the following, rest 3 minutes between sets:

  • 8 x Front Squats @ final weight from above

Then do AMRAP in 12 minutes of:

  • 10 x Burpees over the Barbell
  • 15 x  Thrusters @ 75lbs
  • 20 x Renegade Rows @ 14kg

Results:  For the Front Squats did 65, 95, 115, 125, 135lbs.  For the AMRAP did 3 rounds plus 10 Burpees, 15  Thrusters, 10 RRows.   75lbs Thrusters is a killer weight, heavy enough to be hard but not too heavy that I couldn’t do the first round unbroken.