Author Archives: cbroccoli

Week in Review for Feb 12 to Feb 18, 2018

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skStrength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Clean and Press EMOM
Tuesday WG Back Squat
Ring Pullups		 EMOM
Wednesday – – –
Thursday W Strict Press Task
Friday W Snatches EMOM
Saturday W Clean Task
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday MGW Deadlifts
Burpees
T2B		 Time
Tuesday MGW Dumbbell S2OH
Pullups
Goblet Squats
Double Unders		 Task
Wednesday M Run Task
Thursday – – –
Friday WM Power Snatch
Burpee Box Jump Overs		 Time
Saturday MGW Kettlebell Swings
Ring Dips
Knee Tucks
Power Cleans		 Task
Sunday – – –

KBS, Situps, Ring Dips and Power Cleans

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5 rounds of

  • 3 x Hang Power Cleans
  • 3 x L-Sit Pullups

For time

  • 40 x Kettlebell Swings
  • 30 x Situps
  • 20 x Ring Dips
  • 10 x Power Cleans @ 135lbs
  • 20 x Ring Dips
  • 30 x Situps
  • 40 x Kettlebell Swings

Results:  Hang Cleans 80-95-105-115-125lbs (pretty much same as last time).  Metcon 9:42.

Snatches and Burpee Box Jump Overs

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CF Invictus WOD from Feb 15, 2018.

Take 10 minutes and work on Overhead Squats

Every 2 minutes for 20 minutes

  • 1 x Snatch Liftoff
  • 1 x Hang Power Snatch
  • 1 x Power  Snatch

Then AMRAP in 8 minutes

  • 5 x Power Snatch @ 75lbs
  • 10 x Burpee Box Jump Overs

Results:  Overhead Squats got up to 65lbs.  Snatch complex 75-80-95-95-100-100-105 AMRAP 4 rounds plus 1 rep

Turkish Getups, Farmers Carry and Handstand Hold then Strict Press

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2 rounds, resting as needed between rounds

  • 2 x Turkish Getups per Side
  • 30m Single Arm Farmers Carry @ 24kg each arm (total 60m)
  • 30 second Handstand Hold

Then 5 rounds of

  • 10 x Strict Press

The goal is to pick weights so you can go unbroken.  Rest 2-3 minutes between rounds.  Then using the heaviest weight from the last round do 2 rounds of

  • Max effort Strict Press

Also resting 2-3 minutes between rounds.

Results:  Turkish Getups used 18 and 20kg.  Strict press 65-75-80-95-100lbs then max effort 8 and 8 reps.

Back Sqats and Pullups then Squats, DB Cleans, Pullups and Double Unders

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5 rounds

  • 6 x Back Squats
  • Rest 30 Seconds
  • 3 x Ring Pullups (with false grip if possible)
  • Rest 90 seconds

3 rounds for time

  • 21 x Goblet Squats @ 16kg
  • 15 x Dumbbell Ground to Overhead @ 16kg per hand
  • 9 x Pullups
  • 40 x Double Unders

Results. Back Squat 115-135-155-170-195.  Metcon 11:26 (I originally thought 6 rounds would be good, but dropped it to 3 when I felt how hard it was… keep going if you feel it is too easy 🙂 ).