Four sets of
Go heavy on these!
Then do three rounds for time of:
Then, not for time do
Results: For the split squats did 65/95/105/115lbs. Metcon in 9:47, probably the worst set of double unders I ever did.
Not for time do 6 rounds of
Rest exactly 3 minutes between lifts. Start round 1 at 50% of what a possible 3RM would be then go up from there…
Then do 2 sets of AMRAP in 7 minutes of:
Rest 3 minutes before starting the second round.
Results: Deadlifts 135/185/225/255/270/275lbs (125kg). For the AMRAPs, set 1 did 6 rounds plus 12 reps, set 2 did 6 rounds plus 9 reps.
Following the programming from CF Invictus this week with some slight modifications.
Five sets of:
Then do 3 rounds for time of:
Then do one 15 sec work/45 sec rest L-Sit tabata.
Results: For the Bench Press did 155/170/185/195/200lbs. Got interrupted for the metcon so only ended up doing 2 rounds in 8:48. For the L-Sit finished the last 3 tabata sets with bent knees , I thought that was better than drooping legs.
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Back Squat | Task |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | WG | Clean and Press Complex Heavy Clusters Weighted Pullups |
EMOM |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | GM | Box Jumps Toes to Bar Wall Balls Dips |
Task |
| Tuesday | – | Run | – |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | GM | Handstand Pushups Pullups Row |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
For time do 27-21-15-9 of
Results: 26:06.