Monthly Archives: April 2017

Front Squats then Handstand Pushups, V-Ups, Kettlebell Swings and Dips

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Part A – Not for time do 5 sets of

  • 3 x Front Squats
  • Rest 60 seconds

Part B – Increase weight per set.

Then for time do 21-15-9 of

  • Handstand Pushups
  • V-Ups

Part C – Then for time do

  • 150 Kettlebell Swings
  • Every time you break do 5 Dips

Results:  For part A did 95/115/135/150/165lb. For part B finished in 6:54.  For PartC finished in 7:43 with 6 breaks.

Split Squats then Karen with a Sandbag

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Not for time do 5 rounds of

  • 3 x Bulgarian Split Squats with bar in Front Rack position

Increase weight per round.

Then for time do Karen, but instead of wall balls do Sandbag thrusters (just because I have neither a ball nor a wall)…

  • 150 x Sandbag Thrusters @ 15kg

Results:  Weights for the split squats were 65/80/95/115/125lb(56kg).  Finished Karen in 9:28.

Week in Review for 10 April to 16 April 2016

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Strict Press
Sumo Deadlift Highpull		 Task/EMOM
Tuesday – – –
Wednesday W Squat Cleans EMOM
Thursday – – –
Friday G Handstand Hold
L-Sit		 EMOM
Saturday – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday G V-Ups Task
Tuesday –  – –
Wednesday WGM Clean and Jerk
Toes to Bar
Burpees		 Time
Thursday M Run Task
Friday MG Dumbell Snatches
Pullups
Front Squats		 Time
Saturday – – –
Sunday M Run Task