Lunges, Bench Press, DB Rows, Deadlifts and Situps

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A.  Every 2 minutes, for 10 minutes (5 sets):

  • 20 x  Lunges @ 20kg per hand

B. Every 3 minutes, for 15 minutes (5 sets):

  • 4-6 x Bench Press @ 70kg

C.  Three sets of the following:

  • 8 x Single-Arm DB Row @ 20kg
    8 x Weighted Situps @ 10kg
  • 8 x Deadlift @ 60kg

Results:  The format was taken from CF Invictus with some slight modifications.  Part C can also be done resting 45 seconds between sets but I forgot and just did all three rounds in a row.   Part C took 5 minutes, but time is not very important in this one.  Don’t underestimate the Lunges… holding so much weight in each hand for 20 reps kills your upper body and your forearms.

Week in Review 23.3.2015 – 30.3.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Push Press
Front Squats		 Task
Tuesday – – –
Wednesday – – –
Thursday W Dumbbell Snatches Task
Friday – – –
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Thrusters
Pullups		 EMOM
Tuesday – – –
Wednesday MG Run
Pushups
Row		 Task
Thursday M Toes to Bar
Thrusters		 Task
Friday M Run Task
Saturday GM Run
Burpees
Box Jumps
Push Press
Wall Balls
Reverse Rows
Situps		 Task
Sunday M RowThrusters Task