Every minute on the minute for 10 minutes do the following. Practice doing an efficient unbroken set.
Then not for time take 15-20 minutes to work up to a heavy:
Then for time do “Jackie”
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.
Every 2 minutes for 18 minutes do
Then do AMRAP in 10 minutes of
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.
| 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 | – | – | – |
| 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 | – | – | – |
For time do 3 rounds of:
Results: 24:33
I have decided to add a single exercise section to one or two workouts per week for high volume tasks so we can work on stamina. I noticed that if I don’t do high volume double unders, rowing, kettlebell swings, kipping pullups, etc. for a couple of weeks I really have problems during workouts. Will also help to work on form when you can focus on just the one exercise.
Part A: For highest set of unbroken reps do 3 rounds of:
Part B: Then do 3 rounds of
Part C: Then do AMRAP in 15 minutes of
Results: Part A got 100 unbroken in the second round :). For part B used 115lbs/52kg which was not too heavy and was good for practicing form. For part C did 6 rounds plus 16 reps.