Daily Archives: 09/12/2018

Week in Review for Dec 3 to Dec 9, 2018

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Strength and Skill Work:

DayMovement
Class		ExercisesPriority
Monday–––
Tuesday––
–
WednesdayG
Turkish Getups
Task
ThursdayW
Front Squats
Task
Friday–––
Saturday–––
SundayW
Bench Press
Task

Metcon:

DayMovement
Class		ExercisesPriority
MondayM
Run
Task
TuesdayM
Man Makers
Task
WednesdayG
Strict Pullups
Handstand Pushups
Russian Twist
Pistols		EMOM
ThursdayGM
Toes to Bar
Box Jump Overs
Thrusters
Time
FridayM
Run
Task
Saturday–––
SundayMGW
Burpees
Clean and Jerk
Chest to Bar Pullups
EMOM

Burpees, Thrusters, Clean and Jerks

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Bench Press

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1 rep @ 100% +
  • Set 7 – 5 reps @ 75 – 85%

Rest 2 minutes between rounds. In set 6 rest as needed between reps.

Streetparking WOD from June 6, 2018…

EMOM for 20 minutes

  • Even Minute – 5 x Lateral Burpees over the Bar + 5 x Hang Clean and Jerk
  • Odd Minute – 4 x Bar Facing Burpees + 4  Thrusters

Results: For the bench press 135-155-170-185-200-205-215-220-165lbs. 220lb is a new 1RM for Bench Press.  For the metcon chose my weight poorly (95lbs/43kg), so recommend going a bit lighter.  Stopped in the 15th minute because I could only get through the burpees.