Front Squats
Results: A good benchmark workout which I did back in March. The original post is here. At that time I was able to complete 11 sets plus 10 reps of the AMRAP. Today I was able to do 14 sets plus 10 reps. Of course with my March workout I combined it with handstand pushups which probably impacted how many push presses I could do.
Taken from CF Invictus…
A.
Three sets of:
Bench Press x 6-8 reps @ 70kg
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2-3 minutes
B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps
Results: For the Part B. I wasn’t exactly counting, but it came to around 7-10 reps per round so a total of around 30 pullups. First round started with strict, then switched to kipping.
Perform AMRAP in 20 minutes of:
Result: 4 very hard rounds.
Pistols
5-5-5
Cindy. Perform AMRAP in 20 minutes of:
Result: Pistols with heel on 10kg plate and 2.5kg counter weight. Were very stable. Cindy – 16 rounds, all with strict pullups (80 pullups, 160 pushups, 240 squats).
Perform the following:
Results: Was just a random workout that I added to my run so didn’t measure it. The handstand pushups wend really well, all unbroken and full ROM. Run time recorded in RunningAhead.