Monthly Archives: November 2017

Cleans, Front Squats, Push Presses and Squat Cleans

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Perform 6 sets of the following complex, rest 2 – 3 minutes between sets.

  • 1 x Power Clean
  • 1 x Push Press/Jerk
  • 1 x Front Squat
  • 1 x Push Press/Jerk
  • 1 x Squat Clean
  • 1 x Push Press/Jerk
  • Rest 30 seconds
  • Repeat for a total of 3 rounds

Results: 65-80-95-115-125-130.

Week in Review for 20 Nov to 26 Nov 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday WG Front Squat
Handstand Pushups		 Task
Tuesday WG Bench Press
Weighted Pullups		 EMOM
Wednesday W Back Squats Task
Thursday – – –
Friday – – –
Saturday G Barbell Rollouts
TRX Pike Press
Russian Twist		 Task
Sunday G Handstand Work Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday MG Row
Plate Walks		 Time
Tuesday WG Power Snatch
Dips		 Task
Wednesday MW Power Clean
Thrusters
Box Jump Overs		  Task
Thursday M Run Task
Friday – – –
Saturday MW Kettlebell Swings
Deadlifts		 Task
Sunday MGW Pullups
Burpees
Thrusters
Man Makers
Double Unders		 Task

DUs, Thrusters, Burpees, Pullups and Man Makers

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Spend 15 – 20 minutes working on handstands (Handstand Hold, Wall Walks, Plate Walks, Frog Stand, etc.)

Inspired by CF Invictus workout from Nov 22.

For time

  • 50 x Double Unders
  • 40 x Thrusters @ 20kg
  • 30 x Burpees
  • 20 x Pullups
  • 10 x Man Makers @ 14kg per hand
  • 20 x Pullups
  • 30 x Burpees
  • 40 x Thrusters
  • 50 x Double Unders

Results:  18:30