6 rounds of
Then 2 rounds
6 rounds for time wearing a 10kg weight vest for all 3 movements
Results: Used 210lbs for the Back Squats. Metcon 10:03.
Repeat of the classic Bear Complex. Last time was in January of 2020.
Complete 5 rounds of the following for max weight in the last round (in other words, not putting the bar down until all sets are done).
7 sets of:
Results: Got up to 115lbs last time. This time 85-95-105-105-115lbs. Those were hard rounds… not sure my final 2 presses were fully locked out but will take it.
3 rounds
Then AMRAP in 15 using a single Kettlebell
Results: Used 275lbs/125kg for the Deadlifts. Metcon @ 20kg 3 rounds plus 13 reps.
Take 10 minutes and accumulate
Take 15-20 minutes and work on something new…
10 rounds for time (20 min time cap)
Results: Did a 10-15 second L-Sits hold each minute to complete the full 2 minutes. Worked on my Kettlebell Snatches today… went well and I was able to work up to a smooth 20kg x 3 on each arm. Metcon: 8 rounds plus 2 reps at the time cap.
4 rounds of
Then AMRAP in 12 minutes
Results: Used 115lbs for the Strict Press. Went much better this time… got all 4 rounds in. Heavy Devil Presses since it is only 3 reps 😀. Metcon 6 rounds exactly. Not as challenging as I thought it would be, next time add weight to the step up or go lighter on the Devil Press and increase to 6 reps.