Cleans and Dips then Deadlifts

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I took the first part from CF Invictus.  The idea is to do each clean in the set as an individual movement so that you can put the bar down, reset and then do the next for a total of 4.  This way you can concentrate on form and maybe higher weights than if you did it without rest between the reps.  Increase weights per set.

Every 4 minutes, for 20 minutes (5 sets) of:

  • 1.1.1.1 x Power Clean (rest 10 seconds between each single)
  • Rest 30 seconds
  • Strict Dips x max reps

Then not for time do 5 sets of desdlifts with the following reps per set

  • Set 1 – 5
  • Set 2 – 5
  • Set 3 – 5
  • Set 4 – 5
  • Set 5 – 3

Results:  Disappointed with the cleans since I only got up to 155lbs/70kg.  For the Deadlifts got up to 275lbs/125kg for the last set (all the weight I have right now).

Handstand work then a 30/30 Circuit

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Spend 20 minutes working on handstands.

Then do AMRAP working in a 30/30 circuit for 18 minutes (3 rounds) of:

  • 15 x TRX Atomic Pushups
  • 15 x TRX Reverse Rows
  • 15 x Toes to Bar
  • 15 x Man Makers @ 10kg
  • 15 x Deadlifts
  • 15 x KB Swings

Results:  Tripod tuck up worked OK.  Kickup to Handstand as shown did not work as well as I thought.  Needs more work probably.  Total of 222 reps for the metcon.

Back Squats and KB Swings followed by DUs, Jumping Lunges, Pushups, Pullups and Burpees

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Every 4 minutes for 4 rounds do:

  • 4 x Back Squats (increase weight each round)
  • Rest 30 seconds
  • 25 x Kettlebell Swings

Then for time do:

  • 100 x Double Unders
  • 50 x Jumping Lunges
  • 50 x Pushups
  • 25 x Strict Pullups
  • 25 x Burpees

Results:  For the back squat did 135lbs, 155lbs, 185lbs, 205lbs/93kg.  Completed the metcon in 10:55.

Week in Review for Nov 14 to Nov 20, 2016

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – Clean Complex –
Tuesday – – –
Wednesday – – –
Thursday – – –
Friday – Plank Complex
OH Lunge		 EMOM
Saturday – Snatch
OH Squat		 Task
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday WG Cleans
Pullups		 Time
Tuesday – – –
Wednesday – – –
Thursday M Run Task
Friday GM Toes to Bar
Kettlebell Swings
Push Ups		 Task
Saturday WM Situps
Dumbell Snatch
Goblet Squats		 Time
Sunday M Run Task

Snatches and Squats, then Squats, Dumbbell Snatches and Situps

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Not for time do 6 sets of:

6 x Power Snatch + Overhead Squat

Then do AMRAP in 15 mintues of:

  • 10 x Goblet Squats @ 24kg
  • 10 x Alternating Dumbbell Snatch @ 20kg
  • 10 x Situps

Results:  For the first part did the first set with an empty bar, then went up to 65lbs/30kg for the rest or the sets.  For the AMRAP did 7 rounds plus 12 reps.