Part A: For time…
Part B: For time do 3 rounds of…
Part C: For time do…
Results: A – 6:02, B – 14:32, C – 6:20. Cool that A and C took about the same amount of time. Someone programmed that well.
Just read an article about the skill transfer from kettlebell swings to the deadlift so thought it would be good to add in a high rep swing workout for this week.
For time perform:
Then (since I have been neglecting my pullups) work on different pullup grips, resting between and doing max reps of each:
Results: I did the first round kettlebell swings unbroken. The mile I did in 7:34, 4:22 per km. Forgot to start my watch for the kettlebell swings so don’t have a final time but I think it was around 10 minutes total including run. For the pullups performed 8-6-6-5-3.
Not for time (take as much time as needed) do 3 rounds of:
3 x Turkish Getups @ 18kg per side
Then for time do:
30 x Clean and Jerk @ 43kg (95lbs)
Result: Turkish Getups were good at 18kg! Occasionally lost the center with the weight but was able to recover. Took plenty of time to recover between sets so that I could complete them unbroken and in fairly good form. Did Grace in 3:53. HR max=172 / ave=157.
HR Graph
EMOM alternate:
Then perform as many rounds and reps as possible in 14 minutes of:
Results: For the metcon part completed exactly 7 rounds. V-Ups were not pretty but manageable.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | W G |
Bench Press Reverse Rows |
EMOM |
| Friday | G | L-Sit | EMOM |
| Saturday | M | Double Unders | n/a |
| Sunday | W | Front Squats | Task |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | M W G |
Double Unders Sumo Deadlift Highpull Dynamic Pushups |
Task |
| Friday | M | Run | Task |
| Saturday | G M W |
Pullups Kettlbell Swings Power Press |
Time |
| Sunday | M W G |
Russian Twist Weighted Lunges Dips |
Task |