Take 15 – 20 minutes and work up to a heavy Clean and Jerk.
Part A – Complete as many rounds and reps as possible in 8 minutes of:
Rest 4 minutes, and then…
Part B – Complete as many rounds and reps as possible in 8 minutes of:
Results: For the C&J got up to 150lbs (68kg). Part A did 3 rounds plus 48 reps. Part B did 2 rounds and 25 reps.
Not for time do 3 rounds of the folloeing @ 30kg/65lb, work on mobility for 1-2 minutes between rounds:
Then every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted (CF Invictus workout):
Results: Chose to stick to 110lb/50kg for all rounds instead of increasing weight per round. Good workout, really hard on the forearms since my rowing machine has only one setting, 10.
Every 3 minutes for 18 minutes do the following complex, increase weight per round:
Then EMOM for 15 minutes do
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).
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.
Not for time do 3 rounds of:
Then for time do:
Rest 5 minutes, then for time do:
Results: Snatches – 2:35. Clean and Jerk (Push Press) – 4:29.