Practice Double Unders for 15 minutes
Bulgarian Split Squat in Front Rack Position ( Demo )
5-5-5-5-5 @30kg
Five sets of:
Result: Double unders were OK. Front rack position could have been better, didn’t feel my elbows were up high enough but then did not have any issues with my wrists so not too bad. On the weekend with heavier cleans I felt much better about my elbows.
Bench Press
5-5-5-5-5 @ 73kg
For time perform the following:
Result: For the METCON it took – 8:15
Dumbbell Lunge
3 x 20 @ 18kg per hand
Rest 1 minutes
Complete as many rounds as possible in 5 minutes of:
Rest 1 minute
Complete as many rounds as possible in 5 minutes of:
Rest 1 minute
Complete as many rounds as possible in 5 minutes of:
Result: Double unders still suck. Set 1: 3 + 19 / Set 2: 3 / Set 3: 6
Note to self: Subbing Burpees for the Box Jumps in set 2 was dumb since a man maker is basically a burpee on steroids.
Practice Double Unders
AMRAP in 15 minutes of:
Result: Completed around 250 Double Unders in total, max unbroken still only around 12-15. Seem to be geting up to 5-6 regularly.
For MetCon completed 6 rounds plus 12 Snatches. Would probably be better to switch the order of the Squats and the Dips (so 9 Dips first and 6 Squats next) because both Snatches and weighted Squats are so cardio intense. When those two are done back to back, it felt like the intensity dropped off due to the relatively isolated movements of the Dip and Pullup. Breaking up Snatches and Squats may keep a more even intensity.
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.