Not for time do 7 rounds of:
Increase weight each round.
Then in 2 minutes do max points of shoulder to overhead. Use weight that is 65% of 3 rep max.
Results: Got up to 3 x 135lbs. For the AMRAP made 140 points (110 Strict Press + 30 Push Press) @ 85lbs.
Not for time do 5 rounds of Split Squats:
Then for time do Grace with modified weight (Rx is 135lbs/62kg) :
Finally do 5 rounds of 15/45 L-Stis.
Results: First round of Grace in 4:22, Second round 2:13. For the first round broke it up into sets of 5 reps each. Second round powered through as fast as possible, taking a break at 15 then at 25 reps. Only needed push press for the last 6 or so.
Part A: Warm up with 200 Double Unders for time.
Part B: Then another CFI inspired workout… For time do 15-10-5 of the following:
Part C: Then do four, 2 minute AMRAP sets of the following, resting 1 minute between sets:
Results: Double Unders – 3:06. Part B – 4:56. Part C – 2 rounds + 6 lunges/2 rounds + 6 Lunges/2 rounds + 1 Lunge/2 rounds + 8 Lunges… Totals – 101 RL and 80 Push Press.
Redid the Bear Complex which I did almost one year ago (see Bear Complex). Happy to say I improved.
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 50kg (3rd round). Weight progression: 30kg – 40kg – 50kg – 45kg – 40kg. Since the point is to do it unbroken, I reduced the weight after the third round so that all rounds would go unbroken. 2 – 4 minutes rest between round. Each round got to max HR of 174!
Spend 10 minutes working on overhead squats and related mobility.
For time do:
Then not for time perform 3 rounds of:
Then EMOM for 8 minutes do 10/50 L-Sit.
Results: Kind of a random day. Started with the plan to do Overhead Squats and Snatches but my OHS are so bad I gave up on that. Snatches in 2:32. Could only do 7 Bench Press in the last round though.