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.
Perform five, three minute rounds of the following :
Then
Result: 100 KB swings accomplished in 5 rounds: 35-50-65-80-90-100. and took 6:19.
Deadlifts
Then 5 rounds for time of:
Result: For the METCON part: 6:50
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Results: Max weight was 40kg (3rd round). Weight progression: 30kg – 35kg – 40kg – 45kg – 45kg. For the last two sets broke them in to 4-3 reps and 3-2-2 reps respectively. Took a total of around 25 minutes with 2 – 4 minutes rest between sets.
Perform the following….
Then for time complete the following:
Results: Pistols were the same as ever, 3kg counter weight plus raised heel. For the second part: 1st Mile: 7:10 / 2nd Mile: 7:38