Author Archives: cbroccoli

Week in Review for 5 June to 11 June 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday G Pistol Squats Task
Tuesday WG Power Cleans
TRX Pushups		 EMOM
Wednesday – – –
Thursday – – –
Friday W Bench Press
Dumbbell Rows		  Task
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday WM Hang Clean
Push Press
Front Squat
Burpees		 Time
Tuesday GM Pullups
HSPU
Row		 Task
Wednesday – – –
Thursday M Run Task
Friday GM Toes to Bar
Double Unders
Thrusters		 Time
Saturday – – –
Sunday – Kayak –

Power Cleans and Pushups then Row, Pullups and HSPU

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Do 4 rounds of

  • 1.1.1.1 x Power Clean, rest 15 seconds between singles
  • Rest 30 Seconds
  • Max Effort TRX Pushups
  • Rest 2 minutes

Then for time do 3 rounds of

  • 15 x Calorie Row
  • 12 x Pullups
  • 9 x HSPU

Results:  Didn’t count my pushups but did 10-15 per round.  Finished metcon in 14:09.

Pistols then Hang Clean, Push Press, Front Squats and Burpees

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Another good CF Invictus workout…

Take 15 minutes and work on any Gymnastics movement you like.  Work on form, flexibility, strength.  My choice: Pistol Squats plus L-Sits.

Then do 5 rounds of

  •  3 x Hang Clean + Front Squat + Push Press

Start with empty bar then increase weight each round up to the working weight for the next part.

Then against a 2 minute running clock for each round, do 5 rounds of the following for max number of Burpees, resting 2 minutes between rounds:

  • 3 x Hang Cleans
  • 6 x Push Press
  • 9 x Front Squats
  • Max reps Burpees

Results: For the Metcon used 110lbs/50kg…. total burpees – 18/13/15/13/14 = 73.  The two minute rest went by fast, I felt like I was just getting my heart rate and breathing under control and then the next round started.

Week in Review for May 29 to June 4

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Strict Press Task
Tuesday G Strict Toes to Bar
Single Leg Deadlift		 EMOM
Wednesday – – –
Thursday W Deadlift EMOM
Friday – – –
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday GM Walking Lunges
Double Unders
Pullups
Dumbbell Thrusters		 Task
Tuesday MGW Box Jumps
Kettlebell Swings
Push Press		 Time
Wednesday M Run Task
Thursday
Friday – – –
Saturday – – –
Sunday M Run Task