Monthly Archives: February 2022

Clean and Press then Row, Pushups and V-Ups

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5 rounds of the following complex

  • 3 x Hang Power Clean @ 90% of 1RM Strict Press
  • 2 x Push Press

Accumulate as fast as possible

  • 50 x Dumbbell Hang Power Clean and Press @ 16kg

Then every 4 minutes for 5 rounds

  • Row 15 Calories
  • 15 x Dynamic Pushups
  • 15 x V-Ups

Results: Used 135lbs for Clean and Press complex. The rest done as shown… heartrate graph tells it all…

Back Squats and Lunges then Thrusters, KB Swings and T2B

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5 rounds

  • 6 x Back Squats @ 85% of 1RM

Then 3 rounds of

  • 10 x Forward plus Reverse Lunge Step-Through Left Leg @ 14kg per hand in Farmer Carry
  • Rest 30 seconds
  • 10 x Forward plus Reverse Lunge Step-Through Right Leg @ 14kg per hand
  • Rest 1 minute

Then AMRAP in 12 minutes of

  • 5 x Single Arm Kettlebell/Dumbbell Thruster @ 16kg Left
  • 8 x Kettlebell Swing @ 32kg
  • 5 x Single Arm Kettlebell/Dumbbell Thruster @ 16kg Right
  • 8 x Toes to Bar

Results: Used 195lbs for the Back Squats. Lunges were hard, as expected. Metcon 7 rounds.