Author Archives: cbroccoli

Weighted Pullups, Dips, then Cindy

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Every minute on the minute, perform two 9 minute rounds of  following rep scheme 5-4-3-2-1-2-3-4-5.

  • First round: Weighted Pullups (complete all 9 sets with the above rep scheme before moving to dips)
  • Second round: Weighted Dips

Rest 2 minutes between rounds.

Then do Cindy… AMRAP in 20 minutes of:

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Both Pullups and Dips @ 15kg.  Cindy;  14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals:  75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).

Week in Review 09.02.2015 – 15.02.2015

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Goal is still to work on handstand progressions.

Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday G Wall Walk
Handstand Pushups
Frog Stand		 EMOM
Thursday M Thrusters EMOM
Friday – – –
Saturday – – –
Sunday W Deadlift
Push Press
Clean
Lunge		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday WG Benchpress
Pullups		 EMOM
Thursday GM Thrusters
Toes to Bar		 Time
Friday M Run Task
Saturday GM Row
Double Unders
Kettlebell Swings
Dips
Pushups
Situps
Squats
Burpees		 Time
Sunday M Box Jump
Wall Balls
Double Unders		 Task

Fit2DAy Saturday Workout 14.02.2015

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Do four, six minute rounds as follows:

Round 1:

  • Row 500m
  • 20 Kettlebell Swings
  • 10 Burpees
  • Rest remainder of the 6 minutes

Round 2:

  • 75 Double Unders
  • 20 Wall Balls
  • 10 Pullups
  • Rest remainder of the 6 minutes

Round 3:

  • Row 500m
  • 20 Pushups
  • 20 Air Squats
  • Rest remainder of the 6 minutes

Round 4:

  • 75 Double Unders
  • 30 Situps
  • 10 Ring Dips

Results:  First 500m in 1:41, second in 1:55.

 

Death by Thrusters and Toes to Bar

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For form and timing, every two minutes on the minute for 8 rounds:

  • 5 x Thrusters @ 43kg

For time perform the following:

  • 50 x Sandbag Thrusters @ 25kg
  • 30 x Toes to Bar
  • 40 x Sandbag Thrusters
  • 20 x Toes to Bar
  • 30 x Sandbag Thrusters
  • 10 x Toes to Bar

Results:  Skill portion went OK.  Video taped it ans seemed good.  Metcon: 16:27.  Might have over done it with this one.  First 25 thrusters and first 15 T2B were Ok, the rest was very painful. Forgot my heartrate monitor… would have probably been a new high.