cbroccoli – Page 294 – Fitness Managed

Deadlifts then Sumo DL Highpulls and Dips

By cbroccoli | 21/07/2017 - 21:42 |14/01/2018 Couplet, M-G, Medium Weights, Short (<5 min), Task Based

Cash in with 50 x Kettlebell Swings.

Then every 2 minutes for 12 minutes (6 rounds)

3 x Deadlifts

Then, for time do 21-15-9 reps of:

Sumo Deadlift Highpulls @ 95lbs
Dips

Results: For the deadlifts did 135/185/205/225/255/275lbs. For the metcon 5:45.

Barbell Rows and Plate Walks then OH Lunges, T2B and DUs

By cbroccoli | 19/07/2017 - 13:59 |19/07/2017 Body Weight, M-G, Medium (< 15 min), Triplet

Every 3 minutes for 18 minutes do

5 x Barbell Rows increasing weight each round
3 x Plate Walks on 25lbs plate

Then do 4 rounds for time of

50ft Barbell Overhead Walking Lunge @ 65lbs
10 x Toes to Bar
50 x Double Unders

Results: For the Rows used, 75/95/105/115/125/135lbs. For the metcon 12:22.

Bench Press and Pullups then Hand Release Pushups and Pullups

By cbroccoli | 17/07/2017 - 18:00 |18/07/2017 Body Weight, Couplet, G, Short (<5 min), Time Based

A short workout today.

Every 3 minutes for 15 minutes do

5 – 6 x Bench Press
Rest 20 seconds
3 x L-Sit Pullups

Then, AMRAP in 5 minutes of

10 x Hand Release Pushups
5 x Pullups

Results: For the bench press did 135/155/170/185/195 (could only manage 3 at 195). For the metcon did 6 rounds plus 9 reps.

Week in Review for July 10 to July 16 2017

By cbroccoli | 16/07/2017 - 23:16 |17/07/2017 Week in Review

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Strength and Skill Work:

Day	Movement Class	Exercises	Priority
Monday	–	–	–
Tuesday	–	–	–
Wednesday	–	–	–
Thursday	W	Front Squats TRX Rows L-Sit Turkish Getups	Task
Friday	–	–	–
Saturday	W	Power Clean Dumbbell Press	Task
Sunday	–	–	–

Metcon:

Day	Movement Class	Exercises	Priority
Monday	GW	Bench Press Pullups Back Squat Toes to Bar Deadlift Dips	EMOM
Tuesday	M	Run	Task
Wednesday	–	–	–
Thursday	WM	Snatch Burpees	Task
Friday	–	–	–
Saturday	GM	Handstand Pushups Thrusters Row Kettlebell Swings	Task
Sunday	M	Run	Task

Power Cleans and Dumbbell Presses then HSPU, Thrusters, KBS and Rowing

By cbroccoli | 15/07/2017 - 20:32 |17/07/2017 Chipper, Light Weights, M, Medium (< 15 min), Task Based

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Based on CF Invictus WOD from 14 July.

Four sets of:

5 x Power Clean
Rest 20 seconds
5 x L-Seated Dumbbell Press
Rest 3 minutes

For time:

10 x Strict Handstand Pushups
20 x Thrusters @ 95lbs
30 x Kettlebell Swings @ 24 kg
40 x Calories of Assault Bike or Rowing
30 x Kettlebell Swings
20 x Thrusters
10 x Strict Handstand Push-Ups

Results: Cleans 95/115/135/145. Metcon in 14:17.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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