Monthly Archives: April 2017

Week in Review for 24 April to 30 April 2017

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Masters online qualifier week is this week, so the workouts below are based on those with some modification…

Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday W Snatches
Overhead Squats		 Task
Wednesday – – –
Thursday – – –
Friday – – –
Saturday W Strict Press
Bent Rows		 EMOM
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday –  – –
Tuesday GM Dumbbell Snatches
Row
Burpees
Strict Pullups		 Task
Wednesday M Run Task
Thursday GMW Toes to Bar
Double Unders
Squat Cleans		 Time
Friday – – –
Saturday GW S2OH
Pullups		 Task
Sunday – – –

Strict Press and Rows, then 2017 Masters Qualifier #3 (scaled)

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Every 90 seconds for 18 minutes (6 rounds) do

  • First 90 seconds – 3 x Strict Press @ 125lbs/55kg
  • Second 90 seconds – 5 x Dumbbell Rows per Hand @ 24kg (used a kettlebell)

For time do 21-15-9 of

  • Shoulder to Overhead @ 65lbs
  • Pullups

Results: For the metcon finished in 4:05 ( 21 unbroken pullups 🙂 )

2017 Masters Qualifier Workout #2 (scaled)

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Beginning on a 4-minute clock, complete as many reps as possible of:

  • 25 toes-to-bars
    50 double-unders
    15 squat cleans @ 95 lb

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    13 squat cleans @ 115 lb

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    11 squat cleans @ 135 lb

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    9 squat cleans @ 145 lb

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    7 squat cleans @ 150 lb

Stop at 20 minutes

Results:  Even with my wimpy weights ended up doing only one round plus 25 T2B, 50 DUs and 4 Squat Cleans @ 115lb (8 minutes).

Overhead Squats and Snatches then 2017 Masters Qualifier Workout #1 (scaled)

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For form do 3 rounds of

  • 5 x Overhead Squats with empty bar

Then take 15 minutes and work on snatch form by doing hanging snatches.  Keep weight light, empty bar or maybe 30kg.

  • 5 x Hanging Snatch (above the knee)

Then for time do (time cap of 20 minutes)

  • 100 x Dumbbell Snatch @ 21kg
  • 40 calorie Row
  • 30 x Burpees
  • 20 x Strict Pullups

Results:  Reduced the total reps for the last three rounds since the calorie counter on my rower counts differently than on the ConceptII (and 80 calories is boring as hell).  Used the full 20 minutes, stopping at 15 pullups.

Week in Review for April 17 to April 23, 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Split Squats Task
Tuesday W Bench Press
Weighted Pullups		 EMOM
Wednesday – – –
Thursday W Front Squats EMOM
Friday – – –
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Sandbag Thrusters Task
Tuesday GM Pushups
TRX Rows
Walking Lunges		 Time
Wednesday M Run Task
Thursday G Handstand Pushups
V-Ups
Kettlebell Swings
Dips		 Task
Friday – – –
Saturday GMW Double Unders
Toes to Bar
S2OH
Step Ups
Burpees		 Task
Sunday M Run Task