Every 2 minutes for 14 minutes
Increase weight per set.
Then 4 sets of
Then 3 sets of
Results: Short Sunday strength workout. Part 1 – 155-170-185-190-200-205-210lbs (215lbs last time). Used 105lbs for part 2 which worked well.
Spend some time working on Overhead Squat drills.
AMRAP in 20 minutes of
Results: Right shoulder still not cooperating with the OHS. Did some standing sots presses with empty bar and overhead squats with PVC/dowel to gain strength and flexibility. Metcon: 6 rounds plus 16 reps.
Take 15 minutes and work up to a heavy
Then for time 10-9-8-…-3-2-1 reverse ladder of
Then 9 rounds of 30 second work 15 second rest
You need to review Semir’s Instagram post to get the movements (#1, #3, #6). Yes it is overly complex but something different.
Results: Part 1 – 190lbs. Part 2 – 14:15. Used 115 for Bench. Last part – Used 3kg dumbbells… nice burn in the shoulders.
Repeat of the workout from November of 2019. A twist on the CFNE Benchmark Macho Man WOD.
Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).
3 rounds for time of
Results: For the Heavy Complex – 145lbs. (same as last time). For the Metcon used 95lbs – 10:02 ( 9:56 last time running ). Keep each set of the complex unbroken to avoid the extra clean that you’ll need after putting the bar down.
5 rounds
AMRAP in 15 minutes of (score max weight Front Squat)
Results: Metcon 155lbs. Finished Row with 4:45 left on the clock. Got in 95-135-155(-165 after clock expired). My normal 3RM Front Squat is around 190lbs.