Category Archives: M

Metabolic Conditioning Movement

Split Squats, Man Makers, Reverse Rows and V-Ups

By | | , , , ,
Comments Off on Split Squats, Man Makers, Reverse Rows and V-Ups

Not for time, Split Squats in the following scheme:

  • 5 x @ 30Kg (per leg, total of 10 reps)
  • 5 x @ 40Kg
  • 3 x @ 50kg
  • 3 x @ 50Kg
  • 3 x @ 50Kg

Then immediately after the last set do 21 Front Squats @ 30Kg

Rest as needed and then do AMRAP in 12 minutes of:

  • 10 x Man Makers @ 12Kg
  • 10 x Reverse Rows
  • 10 x V-Ups

Results:  For the Metcon – 3 rounds plus 2 Man Makers (first round did 14Kg MM but thought it was too hard).

Only Thrusters and a mini-Fran

By | | , , , ,
1 Comment

Just read an article from Breaking Muscle on how to improve Fran times, so decided to work on Thrusters to practice form since that is really a weakness.

Part A:  Do 5 rounds of the following:

Part B:  Then EMOM for 20 minutes do the following:

  • 5 x Thrusters @ 30kg

Part C:  Then without resting on minute 20 start the following for time:

  • 12 x Thrusters @ 30kg
  • 9 x Strict Pullups
  • 9 x Thrusters @ 30kg
  • 6 x Strict Pullups
  • 6 x Thrusters @ 30kg
  • 3 x Strict Pullups

Results:  For part B, since 1 minute is long and 30kg is not very heavy, took my time and did the thrusters nice and slow concentrating on different things like wrist transition from rack postion to press position, elbows up, timing going up, timing going down, etc.  Part C took 3:30 or so.

HR During Parts B & C

HR During Parts B & C

Run 6k with Box Jumps and Lunges

By | | , , , ,
Comments Off on Run 6k with Box Jumps and Lunges

For time do:

  • Run 1.5k
    30 x Box Jumps
    Run 1k
    30 x Walking Lunges
    Run 1k
    30 x Box Jumps
    Run 1k
    30 x Walking Lunges
    Run 1.5k

Since I did this out in the woods, distances are approximate. Did box jumps where I found some logs to jump on. I keep a 20-30kg rock in the woods, which I used for the walking lunges.

Results: 37:51  HR max = 174 / ave = 154