Monthly Archives: May 2019

Week in Review for April 29 – May 5, 2019

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Strength and Skill Work:

DayMovement
Class		ExercisesPriority
MondayW
Back Squats
EMOM
Tuesday––
–
Wednesday–
–
–
ThursdayW
Power Cleans
EMOM
FridayW
Front Squats
EMOM
Saturday–––
Sunday–––

Metcon:

DayMovement
Class		ExercisesPriority
MondayGW
Pullups
Pushups
Air Squats
Time
TuesdayM
Kneel-Stand
Kettlebell Swings
Renegade Rows
Double Unders
Task
WednesdayMRun
Task
ThursdayG
Turkish Getups
Glute Bridges
Task
FridayGW
Squat Cleans
Handstand Pushups		Task
SaturdayM
Hike
Task
Sunday–––

Front Squats then Squat Cleans and HSPU

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Every 2 minutes for 15 minutes, Front Squats

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 95%

Then for time (Street Parking WOD from April 26)

  • 75 x Squat Cleans @ 95lbs
  • EMOM stop and do 2 x Handstand Pushups

Time Cap 15 minutes.

Results:  Front Squats 115-135-155-185-205lbs.  For the metcon ended up with only 62 reps after the 15 minutes so I guess the 95lbs was too heavy.  Great workout

TGUs, Cleans and Glute Bridges

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Not for time, 3 rounds of

2 x Turkish Getups per Side

Then every 2 minutes for 15 minutes, Hang Power Cleans

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 95%

Then every 2 minutes for 15 minutes (5 rounds), work up to a heavy

  • 1 x Power Cleans

Then not for time 3 rounds of

  • 5 x Glute Bridges

Results: TGUs 14-16-18kg.  HPCs  80-95-105-115-130lbs.  PC 135-145-150-165-175lbs (new 1RM).