EMOM for 14 minutes do
Then EMOM for 14 minutes do
Then do a 20/10 tabata alternating:
Results: Nothing special.
EMOM for 15 minutes rotate through the following stations (5 rounds per station)
Then AMRAP in 14 minutes of
Results: For the metcon did 3 rounds plus 17 reps. With foot on the 25lb plate, pistols worked very well (not sure if they are really that good on the knees though).
Update – made the EMOM clearer. Sorry bout that 🙂
Not for time do Deadlifts:
The do Bench Press working up to a heavy 1 RM:
Finally do 2 x 4 minute 20/10 (8 rounds) Tabatas
Result: For the deadlift did 95/115/135/155/165lbs. For the bench press got up to 205lbs/93kg.
Warm up with 100 double unders then 4 rounds of
Increase the weight of the plate each set. Stretch and roll shoulders and back between sets.
Then not for time do 4 sets of
5 x Overhead Squats increasing weight each round
Then for time do 10 rounds of the following:
Results: Warmed up with 10, 25, 35lbs plates for the walking lunges. Thought it would help with the squats but was still stiff and weak :-(. For the overhead squats, ended up doing 45, 50, 65, 65lbs. All were hard. Metcon in 24:53.
Not for time do one round of core work:
Then do 5 rounds of
Results: Used 20kg dumbbell for the TGU. 12kg for the Russian twist.