Not for time do 5 rounds of
For time
Results: For the back squats – 115/145/165/185/195lbs (88kg). For the metcon 16:54 (sandbag made it very challenging for only 55lbs)
5 rounds of
Then do 3 Tabatas (one exercise per tabata) for total calories/reps
Results: 23 cal/88 reps/73 reps (184 total)
Redid the Bear Complex again. Last time I did it was in 2015 and before that in 2014.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Results: Unfortunately could only manage 110lbs/50kg again, so no improvement on my 2015 efforts :-(. Progression was 65/95/110/115(failed in set 5)/115. For the last two rounds broke the sets into 5+2 then 4+2+1.
Every 2 minutes for 6 minutes (three sets) do
Then every 2 minutes for 6 minutes do
Then every 2 minutes for 6 minutes do
Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.
Results: Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).
Not for time do five rounds of
For time do
Results: Back Squats, finished with 5 x 185lbs. For the metcon, compare to July 27, 2014 workout when the result was 20:30… This time 17:30. Differences were that I substituted Thrusters for Wall Balls and Dips for Ring Dips.