Back from vacation so thought I would start with something long and simple to get back into the swing of things.
Against a running clock for all 3 parts, for time do
Start with 3 rounds of
Then run 5k
Then finish with 3 more rounds of
Results: 35:33
Redid the Bear Complex again. Last time I did it was in 2015 and before that in 2014.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Results: Unfortunately could only manage 110lbs/50kg again, so no improvement on my 2015 efforts :-(. Progression was 65/95/110/115(failed in set 5)/115. For the last two rounds broke the sets into 5+2 then 4+2+1.
Every 2 minutes for 8 minutes do
Then for time do 5 rounds of
Results: For the metcon 21:02.
Cash in with 50 x Kettlebell Swings.
Then every 2 minutes for 12 minutes (6 rounds)
Then, for time do 21-15-9 reps of:
A short workout today.
Every 3 minutes for 15 minutes do
Then, AMRAP in 5 minutes of
Results: For the bench press did 135/155/170/185/195 (could only manage 3 at 195). For the metcon did 6 rounds plus 9 reps.