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.
Deadlift
Event 4 of the team series was for each member of the team to complete the following for time:
Result: Achieved a new PR for Deadlifts 110kg (242lbs). For the Team Series Event it took about 8 minutes which was in line with the times I saw to not too bad.
Perform 5 rounds, each with 3 sets of the following, increasing weight each round. As with the Bear Complex, rest as needed between rounds.
The above is one set, so 3 sets is a total of 9 reps of each exercise. The max weight is the last round that can be performed unbroken.
Result: 30-35-40-45-50kg Last unbroken round was at 45kg. In the last round, the clean and FS were OK, but couldn’t manage the push press without breaking. Still I was happy I could do a 50kg front squat with what felt like good form and since my wrists weren’t trashed at the end I must have been doing something right.
One Arm Dumbell Rows
One Arm Press
Run 1 mile followed by three rounds of:
Result: 19:12 for the Metcon part (1 mile in 7:18)
Practice Double Unders
For time do:
Weight should be such that you need your first break at or before the first 10 reps.