Author Archives: cbroccoli

Front Squats then Burpees, Thrusters, Pullups and Double Unders

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Not for time, perform the following:

  • 5 x Front Squats @ 40kg
  • 5 x FS @ 50kg
  • 5 x FS @ 53kg
  • 5 x FS @ 60kg
  • 5 x FS @ 63kg

Then, for time do 1 round of:

  • 21 x Burpees
  • 15 x Thrusters @ 43kg
  • 9 x Strict Pullups
  • 200 x Double Unders
  • 9 x Strict Pullups
  • 15 x Thrusters
  • 21 x Burpees

Results:  Front Squats went so well, tried to make 68kg (bodyweight) but was unable to clean that weight at the end of the round.  For the Metcon 14:58 HR max = 175 / ave = 165. Brutal, thrusters suck on the wrists (funny that the front squats above did not).  Graph below is interesting… long plateau in the middle must be the double unders and the plateau at the end the final 21 burpees.

 

Heart Rate During Metcon

Heart Rate During Metcon

Dumbell Rows and Presses, then eights of Snatch, Dip and Swing

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Part A – EMOM for 10 minutes:

  • Odd minute –  5 x Dumbbell Rows each hand @ 20kg
  •  Even Minute – 5 x Dumbbell Press each hand @ 20kg

Part B – Then do AMRAP in 8 minutes of:

  • 8 x Dumbell Snatch per hand @ 21kg (do all 8 on one hand, then switch)
  • 8 x Dips

Part C – Then for time:

  • 80 x Kettlebell Swings

Results:  Part B – 5 rounds plus 16 snatches (8 per hand), HR max = 174.  Part C – 5:14, HR max = 172 / ave = 160.

Week in Review 12.01.2015 – 18.01.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday W Pistol Squats Task
Wednesday G Handstand Pushups
Toes to Bar		 E2MOM
Thursday WG Bench Press
Reverse Rows		 Task
Friday – – –
Saturday WG Back Squats
Bar Muscle Ups		 Time
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday W Hanging Clean
Lunges
Push Press		 Time
Thursday WMG Deadlift
Burpees
V-Ups		 Time
Friday – – –
Saturday MG Row
Wall Balls
Ball Slams
Pullups
Renegade Rows
Burpees		 Task
Sunday – – –

Saturday Solo Workout

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Not for time do 5 rounds of:

  • 5 x Back Squats @ 85kg
  • 3 x Bar Muscle Ups

Then do 4 rounds for time of:

  • Row 250m
  • 10 x Wall Balls
  • 10 x Pullups
  • 10 x Burpees
  • 10 x Ball Slams
  • 10 x Renegade Rows

Results:  Modified version of today’s Fit2Day workout (3 x 10 minute partner AMRAP workout with the same movements split into couplets except I substituted pullups for jump squats).  Since I didn’t have a partner I changed it up a bit tpoget the same amount of workout time but all at once.  My Metcon took 18:55 HR max =  177(!)  / ave = 168.

For the strength and skill part, it took a couple of rounds to get the muscle up timing down again but by the 3rd round was able to do all 3 unbroken.