Week in Review for 16 Jan to 23 Jan 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday WG Front Squat
Handstand Hold
L-Sit		 EMOM
Wednesday GW Toes to Bar
Push Press		 EMOM/Task
Thursday – – –
Friday – – –
Saturday – – –
Sunday M Clean Complex EMOM

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run 6k Task
Tuesday WM Push Press
Burpees
Reverse Lunges		 Time
Wednesday MG Row
Thrusters
Pullups		 Task
Thursday – –  –
Friday M Row 3k Task
Saturday – – –
Sunday  MG Row
Toes to Bar
Burpee Box Jump
Kettlebell Swings		 Tabata/EMOM

Clean Complex then Toes to Bar, Box Jumps, Kettlebell Swings and a Rowing Tabata

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Every 3 minutes for 18 minutes do the following complex, increase weight per round:

  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Squat Cleans

Then EMOM for 15 minutes do

  • 8 x Toes to Bar
  • 10 x Burpee Box Jumps
  • 15 x Kettlebell Swings

Cash out with  one 20/10 rowing tabata (8 rounds for a total of 4 minutes).

Results: All in all I thought this was a good workout.  For the complex, got up to 125lbs (65, 75, 80, 95, 115, 125).

Toes to Bar and Push Press then Jackie

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Every minute on the minute for 10 minutes do the following. Practice doing an efficient unbroken set.

  • 5-6 x Kipping Toes to Bar (work on form, smooth, rythmic kips)

Then not for time take 15-20 minutes to work up to a heavy:

  • 5 x Push Press

Then for time do “Jackie”

  • Row 1000m
  • 50 x Thrusters @ 45lbs
  • 30 x Pullups

Results:  For the Push Press ended up at 125lbs/56kg.  Jackie in 10:24.  Rowed 1k in 4:18 which is over 30sec better than two weeks ago.

Front Squats, Handstand Hold, L-Sits then Push Presses, Lunges and Burpees

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Every 2 minutes for 18 minutes do

  • 6 – 8 x Front Squat @ 75% of max
  • 30 Second Handstand Hold
  • 15 Second L-Sit (accumulated)

Then do AMRAP in 10 minutes of

  • 10 x Push Presses (65lbs)
  • 10 x Alternating Overhead Reverse Lunges (65lbs)
  • 10 x Burpees Over the Barbell

Results:  I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.

Week in Review for Jan 9 to Jan 15, 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Snatches Task
Tuesday – –
Wednesday W Deadlift EMOM
Thursday – – –
Friday W Double Unders
Clean and Jerk		 Task
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday MG Double Unders
Toes to Bar		 Task
Thursday – – –
Friday MG Handstand Pushups
Step Ups
Sandbag G2OH		 Time
Saturday MG Kettlebell Swings
Pullups
Pushups
Row
Box Jumps		 Task
Sunday – – –