Author Archives: cbroccoli

Week in Review for Oct 16 – Oct 22, 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday G Pullups Task
Tuesday W Bench Press EMOM
Wednesday W Squat Cleans Task
Thursday W Push Press Task
Friday – – –
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run Task
Tuesday WM Wall Balls
Box Jumps
Deadlifts
Power Cleans
Front Squats		 Task
Wednesday G Strict Pullups
Pushups
TRX Pike Press		 Time
Thursday MG Dumbbell Snatch
Toes to Bar
Man Makers
Kettlebell Swings		 Time
Friday M Run Task
Saturday – – –
Sunday – – –

Push Press then Dumbbell Snatch, Toes to Bar, Man Makers and KBS

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Not for time 5 sets of

  • 3-5 x Push Press
  • Rest 2 minutes

AMRAP in 7 minutes

  • 14 x Dumbbell Snatch (7 per hand)
  • 7 x Toes to Bar

Then AMRAP in 7 minutes

  • 14 x Kettlebell Swings
  • 7 x Man Makers

Results: Push Press 5 x 95/5 x 115/5 x 130/3 x 135/3×145.  For the metcons, part 1 – 5 rounds plus 12 reps / part 2 – 2 rounds plus 19 reps.

Bench Press then Wall Balls, Box jumps, Deadlifts, Squats and Cleans

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Every 2 minutes for 10 minutes

5 x Bodyweight Bench Press

For time

  • 50 x Walls Balls/Sandbag Thrusters @ 30lbs
  • 40 x Box Jumps
  • 30 x Deadlifts @ 135lbs
  • 20 x Front Squats @ 125lbs
  • 10 x Power Cleans @ 125lbs

Results:  Bench Press @ 165lbs.  In the metcon had to drop the weight for the Squats and Cleans (originally were 135lbs) since my back was really fatigued, still really hard … 14:38.  Note to self… include some core activation exercises in the warmup (mtn climbers, knee tucks, situps, etc.)